Work

10 Rounds:
15/12 Calorie Row
15/12 Calorie Bike Erg

Recovery

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CompTrain

On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks

*Start With 55-60% and Build

7am E-Fit

1min on / 15 sec off:

• BB bicep curls

• DB tricep ext

• BB glute bridges

• wall sit

• dead bugs

1:15 AMRAP x4

1. 40 bench hops + max cal row

2. 30 hanging knee raises + max cal bike

3. alt. lunge jumps

4. DB pushups + alt. row