- 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