A. Warm-Up

1:00 Bike + 6 Cossack Squats + 5 Spiderman and reach/side

1:00 Row + 10 Grasspickers + 10 Air Squats

200 Meter Jog + 10 Good Mornings + :30 Samson Stretch/side

B. Strength

Every 2:00 for 10:00 (5 Sets)

Back Squat x 5 Reps

*Ascending in weight, build to a heavy set of 5*

C. Conditioning

Every 5:00 for 25:00 (5 Rounds)

20/15 Calorie Assault Bike

20 Slam Balls (30/20)

10 Toes to Bar

*Scale calories or reps to ensure at least 1:00 of rest per round*

Level 1

15/10 Calorie Bike, Slam Ball (20/10), Hanging Knee Raises

Level 2/Masters

18/12 Calorie Bike, Hanging Leg Raises

Level 3

As Written