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