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

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