STRENGTH
5 rounds of:
1:00 Max Rep Bench Press (135-185/75-100)
1:00 Max Calorie Bike/Row/Ski

Goal for men is 20-30 calories per minute. Women is 12-18 cals a minute. Rest between each movement to maximize reps, but not excessively.

CONDITIONING
2 rounds for time: (12:00 Cap)
50 Russian KB Swings (53-70/35-53)
50 Sit-Ups
100 Double-Unders/Single-Unders