Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups
Strength
Bench Press
Min 1) 5 Reps @ 40% 1RM
Min 2) 3 Reps @ 50% 1RM
Min 3) 1 Rep @ 60% 1RM
Min 4) AMRAP @ 70% 1RM
WOD
20 Seconds Work / 10 Seconds Rest x 8 Rounds
COMPETITIVE
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes – Repeat
PERFORMANCE
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes – Repeat
LIFESTYLE
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes – Repeat