From the road…….

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Push Up

Ring Rows

Bear Crawl

1 Min Jog

B) Every 1:30 x 8 Sets

1st-30 sec Tempo Bench Press (4 sec)

2nd-30 Sec Tempo Hammer Curls (4 Sec) move both at once

C) “The Rainbow Trout”

7 Min to Complete

60/50 Cal Row

30 Kettlebell Swings

AMRAP Wallball’s 20/14

4 Min Rest

7 min to Complete

50/35 Cal Assault

30 Kettlebell

AMRAP Push-ups