• WARMUP
  • Run 200m
  • Bike 400m
  • Row 200m
  • Dynamic Warmup

  • METCON
  • On a running clock
  • 7 min to complete
  • 800m Run
  • 30 Front Squats 165/115
  • At 10:00
  • 7 min to complete
  • 2 Rounds 
  • 500m Row
  • 25 Wallballs 20/14
  • At 20:00
  • 7 min AMRAP
  • Max Distance Bike
  • EMOM 4 Burpees