• 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**