[COMPETE/TRAIN/SWEAT]
For Time:
100 Double Unders
10 Calorie Assault/Echo Bike
50 Knees-to-Elbow
20 Calorie Assault/Echo Bike
100m Dumbbell Front Rack Walking Lunge 35/50 M25/40
30 Calorie Assault/Echo Bike
400m Run
Score = Time it takes to complete the workout
30:00 Time Cap
AFTER PARTY- 4 Sets for Quality:
1:00 Sandbag/D-Ball Hold
Max Set of Strict Ring Dips
AT HOME
For Time:
100 DU
200m Run
50 Sit-ups
400m Run
200m DB Walking Lunge
600m Run
EQUIPMENT-FREE
Individual Version:
100 Line Hops
200m Run
50 Sit-ups
400m Run
200m Walking Lunge
600m Run
