A: Warm Up
8 “Tabata” intervals
Abmat Sit Ups
Choose B1 or B2
B1: Strength
Push Press 3×10
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
B2: Cardio
Row 3000 Meters
C: Met Con
12 minute AMRAP
3 Bar Muscle Ups
6 Box Jumps 30/24
9 Burpees