2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

ON A 10:00 RUNNING CLOCK...
Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps -- Add Cals to Reps)

FOR RECOVERY
8:00 of Flow Yoga or Stretching

5 min. Free Stretch

Pizza Party - 4 min

Take ab mat and put on the palm of your hand (not allowed to touch anything but your hand). If your pizza or ab mat is knocked off your hand do 10 air squats