Saturday 5/16/20

*Step 1*
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping...

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time. 
Every 3 Minutes, you will perform one set of your step 2 option. 

So when the clock reaches 3, 6, 9, 12, 15..... you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

Andrew Malek-Zadeh