Warm-up

Strength:

Overhead Squats 4-4-3-3-2

Conditioning:

No Rx today. Challenge yourself with the reps, weight, calories and most importantly stay with it mentally. Use the minute of rest to bring your heartrate and keep focused on the next set. Everyone starts on station 1, not in the middle of the rounds. You should have 10-15sec rest each minute.

Every Minute on the Minute x 24min

1- Row M15-20/W12-15 Cals or Assault Bike M15-18/W10-12 Cals

2- 3 Lateral Burpees Over the Dumbbells + 5 Dumbbell Front Squats + 3 Lateral Burpees Over the Dumbbells

3- 3 Bar or Ring Muscle-ups OR 6-8 Strict Pull-up Variation

4- Rest