Warm Up
400 Meter Run or 500 Meter Row / Ski
Skill – 15 min practice
Rope Climbs
Conditioning
Part A
8 Min AMRAP
4 Min Max Calorie Assault Bike
then
Max Rope Climbs
Rest 3 Mins
Part B
8 Min AMRAP
4 Min Max Calorie Row
then
Max Burpee touch 6 Inch over head
Rest 3 Mins
Part C
8 Min AMRAP
4 Min Max Calorie Skierg
then
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*8 min cap – start back on Skierg if finish Annie
