WARM UP
3min Erg
Then
3 Rounds
5 Strict Burpee + Shoulder Primer
10 Air Squat + Thoracic Rotation
15 Banded Good Morning
WORKOUT
28min Clock
60/50 Calorie Assault Bike
Then
AMRAP In Remaining Time
20 Kettle Bell Swing 24/16kg
15/12 Calorie Assault Bike
20 Kettle Bell Front Rack Reverse Lunge
15/12 Calorie Assault Bike
*rest 60secs
COOL DOWN
400m Walk
5min Shoulder Flow