WARMUP
A. 30 on 15 off bike x5

25 MIN MAX :4 ROUNDS REST BETWEEN ROUNDS
Round 1
i. 1000m row
ii. 1 mile bike
iii. 200 jump rope

 Round 2
i. 750m row
ii. .8 mile bike
iii. 150 jump rope
Round 3
i. 500m row
ii. .6 mile bike
iii. 100 jump rope
Round 4
i. 250m row
ii. .4 mile bike
iii. 50 jump rope

STRENGTH 3 ROUNDS
A. Landmine snatch 5 per side
B. Medball laying ab twist 5 per side
C. 5 per side weighted lateral step ups

FINISH 3 ROUNDS 30 SEC REST BETWEEN ROUNDS
A. 15 thrusters
B. 30 sec bear crawl