Warm up: 3x
20 Lunges
10 Push ups
8 KB Swings
5-8 min:
50 Jump ropes
20 Jump lunges
8 Burpee MB OTS
COTD: 2 Rounds 5 min each-15s between each, 45s rest after both completed
Part A:
10/13c Bike
30 Rope Slams
8 HR Push up w/shoulder tap
Part B:
8 DB/KB Thrusters
8 MB Slam Burpees
10 Weighted sit ups