STRENGTH
Every 4:00, for 4 rounds, complete:
25/18 Calorie Bike/Row/Ski
5 Deadlifts (50-60% of 1rm)

CONDITIONING
AMRAP, in 10:00, of:
8 Front Rack Lunges (95-135/65-95)
12 Wallballs (20/14)

BURN! (9:30am)
4 rounds of: (16:00 Cap)
200 Meter Row/Ski
15 American KB Swings (53/35)
400 Meter Run

8 rounds of: (14:00 Cap)
10/7 Calorie Bike
10 DB Deadlifts (70’s/50’s)

Tabata Hollow Rock
directly into…
Tabata Russian Twist (5# plate)
directly into…
2:00 Plank Hold