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

Then…
3 ROUNDS:
30 second high plank
10 Alt Box Step Ups
10 Empty Barbell Deadlifts
10 WB Front Squats
10 Empty Barbell Rows
50 single unders

AMRAP x 6 MINUTES
Max Cal Bike*

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

-Rest 2:00-

AMRAP x 6 MINUTES
Max Box Jumps (24/20)*

*Every 2:00 including 3,2,1 go..perform 15 Barbell Rows (115/75)(75/55)

-Rest 2:00-

AMRAP x 6 MINUTES
Max Cal Row*

*Every 2:00 including 3,2,1 go..perform 15 Push-ups

-Rest 2:00-

AMRAP x 6 MINUTES
Max Double Unders*

*Every 2:00 including 3,2,1 go..perform 10 Wallball Shots

(Score is combined Cals and Reps of first movements)

FOR RECOVERY
8:00 of Flow Yoga or Stretching