PERFORMANCE
A1. CGBP @ 40X1: 4-5 x 4; rest 60 sec
A2. BB Bent Over Row @ 20X1: 6-8 x 4; rest 60 sec
A3. Stir The Pot x 45 sec x 4; rest 60 sec
+
C. 4 Rounds @ 90% High Effort:
21/14 Cal Bike
18 Wallballs @ 20/14#
15 KB Swings @ 53/35#
12 Burpees


FITNESS: Light Load >15-20 Min
A. 4 Rounds @ 90% High Effort:
21/14 Cal Bike
18 Wallballs @ 20/14#
15 KB Swings @ 53/35#
12 Burpees
+
B1. CGBP @ 40X1: 4-5 x 4; rest 60 sec
B2. BB Bent Over Row @ 20X1: 6-8 x 4; rest 60 sec
B3. Stir The Pot ( or Static Hold) x 45 sec x 4; rest 60 sec




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