- WARMUP
- Run 400m
- Bike 30/25 Calories FAST
- 30 Russian KBS
- METCON
- For Time
- 1200m Run
- 75 KB Swing 53/35
- 50 Burpees Over KB
- STRENGTH/SKILL (Optional)
- 3 Sets
- 12 Back Rack Lunge Steps (6 Each Leg)
- **Each set should be performed at same moderate/heavy weight**