Conditioning:
Part 1
Bike / Row / D,U
10 Sec ON / 50 Sec OFF
20 Sec ON / 40 Sec OFF
30 Sec ON / 30 Sec OFF
40 Sec ON / 20 Sec OFF
50 Sec ON / 10 Sec OFF
Rest 1:00
Part 2
EMOM x 2
Max Box Jump / Burpee To Traget at 60% Effort
Rest 00:45
Max Box Jump / Burpee To Traget at 70% Effort
Rest 1:00
Max Box Jump / Burpee To Traget at 80% Effort
Rest 1:30
Max Box Jump / Burpee To Traget at Max Effort
Rest 1:45
COOLDOWN
Endurance
5 min EMOM
7 Dual DB Squat
7 Dual DB Push Press
5 min EMOM
5 Cal Row
5 Burpees Over Rower
5 min EMOM
7 Toes To Bar
7 Pull Ups
5 min EMOM
5 Cal Bike
5 Shuttle Run (10m=1Rep)
5 min EMOM
200m Sprint
5 min EMOM
14 GHD Sit Ups