• WARMUP
  • 10 min AMRAP
  • Bike 200m
  • Step Up 4/4
  • KB Flow
  • 10 Good Mornings

  • STRENGTH
  • Front Squat 3×3 last set should be @90% for ME reps

  • METCON
  • 3 Rounds
  • Alternating Tabata
  • O: ME Bike Cal
  • E: ME Strict HSPU 
  • Rest 2 mins