Time: 30

SMR Glutes/Hip Flexors/Quads (10 min)
200m run
5 inch worms w/ 3 air squats in between each inch worm
16 Front Step Lunges
10 Box Push-ups
10 Ring Rows

Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing

1 min Burpees -> Bodybuilder -> Bodybuilders to 24/20
rest 30s
1 min of Box Stepups 24/20-> 20/16
rest 30s
1 min Row for calories
rest 30s
x 6

ONE SCORE: Total reps of Burpees + Box Step-ups + Row Calories

This should be high breathing and relatively high heart rate (85-95%) during working sets. Try to stay as consistent as possible with reps across both rounds.

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