Group Warm up
Skill – every 3 minutes, for 4 rounds.
10 Dumbbell rows – each arm.
1 Rope climb – legless if possible!
WOD ( Workout of the Day )
2 minutes on – 2 minutes off x 6 rounds for total reps.
15/10 Calorie assault bike
max rep dumbbell box step overs with time remaining.
24/20″ Rx 50/35lbs
** The bike should take 60 seconds max! scale accordingly to meet this standard.