EVERY 90 SEC FOR 12 ROUNDS
1 MIN REST BETWEEN ROUNDS

10 CAL BIKE
MAX DBALL TO SHOULDER (80/50)
REST 1 MIN

10 CAL BIKE
MAX WALLBALLS (20/14)
REST 1 MIN

10 CAL BIKE
MAX BURPEES TO TARGET
REST 1 MIN

10 CAL BIKE
MAX KB SWINGS (53/35)
REST 1 MIN

10 CAL BIKE
MAX GOBLET SQUATS (53/35)
REST 1 MIN

10 CAL BIKE
MAX AB MAT SITUPS
REST 1 MIN

45 GHD SITUPS
90 HIP EXTENSIONS W/ 1 SEC PAUSE @ TOP

**IF YOU DID GHD THE LAST 2 WEEKS, IF ONLY LAST WEEK THEN 40 GHD,  IF NONE THEN ONLY 30 GHD

banded bully
3 rounds
5 bench dips
3 burpees
5 kipping swings
3 box jumps

tricep smash

blue angel

2 MIN D BALL WALK @ 120/80