Warm up - 2 sets of: 1:00 bike + 5 single arm DB Front squats (each arm) + 10 shoulder rolls + 10 kip swings, then 2 sets of: 1:00 bike + 5 DB Front squats (working up in weight) + 10 push ups + twisted cross stretch, warm up to workout weight…
5 Rounds
300m Run
20 KBS #70#55
6 Muscle Ups
20 GHD Sit Ups
For time:
30 Calorie Echo Bike
20 Burpee Box Jump Overs
10 Front Squats 225/155#
Rest 3 minutes
10 Front Squats 225/155#
20 Burpee Box Jump Overs
30 Calorie Echo Bike