Work

30 Minutes For Quality:
2400m Echo Bike
400m Run / 500m Row
40 Sit-ups
10 DB “Man-Makers” (light load)

1 DB Man-Maker:
DB Front Plank Row (left)
DB Push-up
DB Front Plank Row (right)
DB Push-up
Jump in to hands
Squat Clean + Thruster

Home/Outdoor

20 Minute AMRAP:
800m Run / 4 Minutes Any Machine
40 Sit-ups
10 DB Man-Makers / Burpee + Jumping Air Squat