1) Five 1 minute Rounds for max load
10 burpee over the bar buy-in
5 Power Cleans (3 must be TnG for the round to count)
rest 2 minutes between rounds
2) 40-60 banded hip extensions each leg
3) 8 rounds for time with a partner:
50 Dubs
16 KB Snatch (55/35)
alt rounds. For the first 10 minutes the resting partner is accumulating cals on the rower.
Score is Time to complete 8 rounds and total cals
4) 25 min Easy AB ride. Try to avg 10-12/8-10 cals a min
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