A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)

@95% Very Hard Pace (Not Sustainable)

Rest will vary.

B1: Bench Press (3/3/3)

3 Sets of 3 Building @20X1, last set should be a 3RM; Rest 90 Seconds Before B2.

Superset with B2.

B2: Pendlay Row (3/3/3)

3 Sets of 3 Building @20X1, last set should be a 3RM; Rest 90 Seconds Before B1.

Superset with B1.

C1: Air Bike (Calories)

Time/Intensity/Pace
60 Seconds @50-90% Sustainable Pace; Rest 60 Seconds

C2: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories)

@95% Very Hard Pace (Not Sustainable)

Rest will vary.

D: Rope Climb (1 Advanced Rope Climb Every 90 Seconds X 7 Rounds)

1 Advanced Rope Climb= Advanced for you: Foot Work Practice, Single Arm Rope Pull, Modified Rope Climb, Partial ROM Rope (5′,10′), Rope Climb (15/20′), Legless, Straddle, L, Weighted, Inverted.

 

E: Handstand Walk (10 Minutes Max Distance)

In 10 Minutes Accumulate Max Distance Handstand Walk or Take 10 Minutes to practice.