For Total Time
27-21-15-9:
Calorie Row
Calorie Assault Bike
– Directly Into –
9-15-21-27:
KB SDLHP
Box Jump Overs
– Directly Into –
27-21-15-9:
DB Thrusters
Burpees
(35:00 CAP)

Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different couplets. Don’t look at these as three separate workouts, you need to attack it like one long workout. If you don’t pace the first workout it will affect you drastically on the second and especially the third workout. The final workout will feel the worst and it has the most challenging movements, be sure the break the Thrusters up into 2-3 sets of that means your Burpees will be faster.

If Time alots:
Coach Led Ab Work or Stretch