Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)
Workout
As many rounds as possible in 20 minutes of:
15ft rope climb
10 dumbbell hang power cleans @ 35lb DB's (Example)
20 Wall ball shots @20lb med ball (Example)
Then,
100 Calories on Airdyne
