WARMUP
Bike 45 rest 15 x4

EMOTM STATIONS 3 ROUNDS
A. 12 burpees
B. 24 goblet squats
C. 24 kB swings
D. 12 dB thrusters
E. 12 box jumps
F. 20 goblet reverse lunges
G. 60 sec plank

STRENGTH 28 METHOD (7 NORMAL/ 7 SLOW/ 7 TOP/ 7 BOTTOM)
A. Bicep curls
B. Skull crushers
C. Floor press

FINISHER 21-15-9
i. Weighted glute bridge lifts
ii. kB swings
iii. Bike calories