A. Warm-Up

2:00 Bike then, 3 Rounds of:

5 Inchworms + 10 PVC Pass Throughs + 10 PVC Good Mornings + 10 Light Dumbbell Strict Press

B. Strength:

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

Strict Press x 6-5-4-3-2

Rest 3:00

then 2×8 @75% of your set of 2

C. Conditioning:

On a running clock:

0:00-4:00

40/30 Calorie Assault Bike

4:00-8:00

3 Rounds of: 10 Push-Ups + 10 Kettlebell Swings (53/35)

8:00-12:00

2 Rounds of: 15 Dumbbell Box Step-Ups (45/25) + :30 Plank

12:00-16:00

40/30 Calorie Row

Level 1

30/20 Calorie Bike/Row; Incline Push-Ups; KB (25/15); Dumbbell (20/10)

Level 2/Masters

35/25 Calories; Kettlebell (35-40/20-25); Dumbbell (25/15)

Level 3

As Written