Then complete 2 sets of:
21/15 Cal Row or Assault Bike at an easy pace
8-10 Scapula Retraction + Strict Knee Raise
10/side Banded Push Ups Side Walk
1. Max Calorie Row or Assault Bike
2. Rest
1. 15 T2B / Hanging Knee Raises / V-Ups
2. 6-8 Side to Side Push Ups on a Plate + 8-10/side Mountain Climbers
1. 20/15 Ring Rows (1 sec pause at the top)
2. 8-15 Burpee Box Jump Overs (24/20)
1. 30 sec Hollow Rocks / Hollow Hold
2. 30 secs/side Side Plank