Warm Up
6 min AMRAP
- 45 sec row
- 3 of 3 push-ups
- 30 single-unders + 15 double-unders
- 10 bench press @ 45/35
Strength
- 6x3 bench press
- 4 sets of ring rows (8-15 reps)
Conditioning
*buy-in 1 mile/0.8 mile assault bike*
4 rounds
- 40 double-unders
- 8 burpee box jumps over @ 24/20 (full hip extension at the top of box)
- 5 strict pull-ups
*cash-out…600m/500m row*
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