Warm-up:
EMOM for 8 mins:
4 Burpees
8 Air Squats
*on your 8th air squat hold the bottom until next minute.
MetCon
4 Rounds For Time:
2k Bike or 1000m Row or 800m Run
20 Burpee Box Jump Overs (24/20
2min. Rest
(alternate starting movements = Burpees and Rower/Bike/Run)
LITE
6 Rounds For Time:
500m Row or 400m Run
15 Burpees Step-ups
90sec.
(alternate starting movements)
