Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
10-8-6-4-2 reps:
• Bench Press
• Strict Dips
Increase weight to finish heavy.
Conditioning
30 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Assault AirBike calories
Score is total number of calories.