• WARMUP
  • 3 min bike 200/300/400w
  • Dynamic Warmup

  • METCON
  • 4 Rounds
  • 12 Strict HSPU 
  • 9 Strict Chin-ups 
  • Rest 5 mins
  • 3 Rounds
  • 21 Calorie Row
  • 15 Toes to Bar
  • 9 Burpees Over the Rower
  • Rest 5 mins
  • For Time
  • 200 Double Unders
  • 100 Hand Release Push-ups
  • 50 Calorie Bike