Warm-up

Conditioning:

Every 10min x 30min (3 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Wall Ball Shots (20/14)
400 Meter Run

Today’s workout is all about how hard you can push, recover in a short window, and then repeat the effort. Ideally you are finishing around 7-8 minutes and giving yourself about 2-3 minutes to rest and recover. Please modify the reps, calories, meters, and/or the wall ball loading accordingly to be able to achieve the correct stimulus.