Two rounds for max calories/reps:
5 minutes: Bike
5 minutes: Row
5 minutes: 15m Shuttle Runs
*30 minutes of continuous work. Transition time is included in the 5 minute efforts.
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A. Back Squat 3 x 5 (add 2.5kg to last time) B. Four rounds of: a. Min 1. M.E. Front Squat 40/30kg b. Min 2. 40 Sec Prone Bridge *Prone bridge must be unbroken in all rounds for Rx’d. Post load and total reps to comments.
