Warm-up
:30 at each move
High knees
Butt kicks
Lunges
Rest
Hang from rig
Plank
Burpees
Rest
X 3
High knees
Butt kicks
Lunges
Rest
Hang from rig
Plank
Burpees
Rest
X 3
Metcon
For Time:
21-15-9-9-15-21
Calorie Row/Assault Bike
DB Thrusters
Ball Slams
*Rest 2:00 After The Round Of 21s
*Rest 1:30 After The Round Of 15s
*Rest 1:00 After The Round Of 9s
21-15-9-9-15-21
Calorie Row/Assault Bike
DB Thrusters
Ball Slams
*Rest 2:00 After The Round Of 21s
*Rest 1:30 After The Round Of 15s
*Rest 1:00 After The Round Of 9s
*Choose a DB and KB weight that’s a challenge to go Unbroken with each set, but you should be able to get all sets Unbroken throughout the course of the workout.