A: Warm Up
3 sets
250 Meter Row
10 Burpees
Choose B1 or B2
B1: Strength
Back Squat 3×5
Complete three heavy working sets. Attempt a 5 rep max if feeling good.
B2: Cardio
3by20
20 min AMRAP
Row 800
Run 400
Bike 15 cal
C: Met Con
Complete 10 Rounds
10 Push Ups
15 Sit Ups
Score: time
