Strength Warmup: 20 AMRAP @ building intensity

1:00 bike at 63-55rpms AB or 75/65 C2

100' single arm farmers walk

1:00 UB dbl KB front rack hold (men build to 53s, women to 35s)

100 single unders

1:00 weighted elbow plank 

50' sled push

Conditioning: every 6:00 x 5 rounds

400m run or 800m C2 bike

20 air squats

16 single arm DB thrusters (8R then 8L) 35/20#s

8 single arm DB devils press (alternate every rep on the way down to floor)

*scale to appropriate weight to finish in 4:30-5:00 max

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