1.) EMOM for 10 minutes
Odd: 5 Push Press @ 75%
Even: 50m Dumbbell Carry, Heavy
2.) It’s a Shuttle.
Every 4 minutes for 5 rds
100m Shuttle (50m)
400m Shuttle (200m)
Note: touch the line and record each round
*3.) 5 rounds on Assault Bike
1 minute @ 200-300/100-200 watts
then
ME @ 600/400 watts
Note: once you fall below watts start your 1 minute rest of the working kind beginning a new round
*4.) 4 rounds
15 Good Mornings 96/65lb
10 Reverse Hyper