WARM-UP
1000M ROW
2000M BIKE
1X
5 SCAP PUSH-UPS + 5 PUSH-UPS
15 EMPTY BAR FRONT SQUATS
2X
2 HSPU/4HRPU
10 COSSACK SQUATS
5 INCHWORMS
2X
5 CHEST TO GROUND BURPEES
5 FRONT SQUATS (BUILDING)
CONDITIONING
Every 4 Minutes, for 4 rounds (Each for time)
15 Burpees
12 Front Squat @ (185/125)(155/105)
19 HSPU/ HRPU
CORE:
100 abmat sit-ups