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Warm Up:  

Down and Backs or 400m Jog

  • 100 Jump rope 
  • 30 Band Pull Aparts 
  • 20 Lateral Overs 
  • 10 Burpee 

 

EMOM 18 Minutes: 

  1. 200/150m Row 
  2. 10 Db Step Ups 
  3. 30 Sec Plank on Rings 
  4. 16 MB Cleans or 10 DB Snatch

 

Finisher: 
Against a 5:00 Clock
Run 400m
Max Cal Bike in Remainder of time