1:00 minute bike(easy)
10 alt step ups
10 Kb deadlifts
1:00 minute bike (hard pace)
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
Comp or RX+ will do 30 step ups With or without a weight vest
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.