A. Warm-Up

3:00 Tempo Bike then, 3 Rounds of:

:30 High Plank + 5 Push-Ups + 10 Bent Arm Scorpions

B. Strength

Every 3:00 for 15:00 (5 sets)

Bench Press x 3 @ 90-95%

C. Conditioning

16:00 AMRAP of:

20 Kettlebell Swings (53/35)

20 Kettebell Push-Press (10/side)(same)

20 V-Ups

20/15 Calorie Bike

Level 1:

15 Reps of each exercise; KB (25/15)

Level 2/Masters:

KB (35-44/20-25)

Level 3:

As Written