Back Squat
Every 2:30 x 5
4 Heavy back squats +
3 Max distance broad jumps
Sport Intervals
Complete four rounds of:
3:00 work / 3:00 rest
AMRAP
18/ 15 cal row
15 Wall balls 20/ 14
12 Box jump overs 24/20
__________
Burn Class
Buy in @ Min 0: 800m run
Min 5: 50/35 cal Row // 45/30 cal Bike
Min 9: 24/18 cal Bike // 30/24 cal Row
Min 12: 30/24 cal Row // 24/18 cal Bike
Min 15: 12/9 cal Bike // 15/12 cal Row
Min 16: 15/12 cal Row // 12/9 cal Bike
Min 17: 12/9 cal Bike // 15/12 cal Row
Min 18: 15/12 cal Row // 12/9 cal Bike
Min 19: 24/18 cal Bike // 30/24 cal Row
Min 22: 30/24 cal Row // 24/18 cal Bike
Min 25: 45/30 cal Bike // 50/35 cal Row
Buy out @ Min 29: 800m run