WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
8-6-4-2-1
55,70,80,90,95%

WOD:
22 MIN. TIME CAP
THIS CAN BE DONE IN ANY ORDER
MUST COMPLETE THESE TOTALS
60/40 CALORIES ON BIKE
12 ROPE CLIMBS TO 15′
(MOD: 24 HAND OVER HAND ASCENTS/DESCENTS WITH FEET ON FLOOR)
80 STEPUPS 28/22
100 PLANK UP DOWNS
(EXAMPLE OF HOW THIS COULD LOOK AS 4 ROUNDS)
15/10 CALORIE BIKE
1 ROPE CLIMB 2:1
20 STEPUPS 28/22
1 ROPE CLIMB 2:1
25 PLANK UP DOWNS
1 ROPE CLIMB 2:1

COOL DOWN