A. Conditioning

For Time (record the time or reps completed at cap)

Row 800/640m


30-20-10 Air Squats

90-60-10 Jump Rope (Challenge Double-Unders)

*Time Cap 7 minutes

Rest until the 10 minute mark

Every 4 minutes x 3-5 rounds (record each round)

20/14 Cal Row

10 GHD Sit Ups or Anchored Sit Ups (no abmat) (Challenge 15 reps)

10 Box Jump Step Down 30/24"

10 American Kettlebell Swing 53/35lbs (Challenge 15 reps)

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

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