Warm up: 4x
Run 200
20 push up shrugs
10 pull-ups shrugs
5/5 half kneeling kb press with 53/35
A.
2500 m assault bike all out
Rest 3 minutes
Then 8 x 1250m
Rest :90 between efforts
B. IM30
7 min amrap
10, 20, 30…
Air squat
Step back lunge
Rest 3 min
7 min amrap
2, 4, 6…
Push up
Alt Leg V Up
C. 10 rounds of :90 on/:90 off
15 KB or DB deadlifts
10 KB or DB Shoulder to Overhead
5 KB or DB front squats
Max Cal bike, ski, or row… stick w same