• WARMUP
  • 3 Rounds
  • Run 200m
  • Bike 400m
  • Ostrich Walk x2

  • METCON
  • 10 min Max Calorie Bike
  • Rough Estimates depending on accuracy
  • *200 Watts for 60 seconds is 8-9 Calories
  • *300 Watts for 60 seconds is 12.5-13.5 Calories
  • *400 Watts for 60 seconds is 16.5-17.5 Calories

  • STRENGTH (optional)
  • Deadlift 6×2 AHAP