Base + Met Con
15/12 Assault Bike
15 Burpee Box Jumps*@20’
*open standard, 2 feet in, 2 feet out.
15/12 Cal Row
15 KB [email protected]/12-16kg
15 [email protected]/45-55#
D. Repeat one of the above at the coaches discretion
50 Double Unders
10 [email protected]/95-125#
*you have to earn set 4. If your scores are dropping off and you are not consistent, then only do 3 sets.