Warm-up

Strength:

Every 3min x 12min (4 sets)

Tempo Back Squats x 4 reps @ 22X1

Conditioning:

2 person team for total calories after 20 rounds (10 each)

Against a 60sec Clock:

15 Unbroken Wall Balls 20/14 to 10ft/9ft

Max Calorie Assault Bike in the remaining time

Rest 60 seconds between sets

-Alternate minutes/rounds with each other. Keep the calories/monitor going for the full 20min. Stop pedaling at the top of the minute and don’t game it by trying to extra tick over calories! (you’ll already get a few)