A.
Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk
EZ BURN
Run or Row 800 Meters – easy effort
Run or Row 400 Meters – moderately hard
Run or Row 800 Meters – easy effort
Run or Row 400 Meters – moderately hard
Run 800 Meters – easy effort
