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