Warm-up:
10 Minutes @ Easy Pace:
10 Jump Squats
10 Glute Bridge w/Pause @ top
Assault Bike 8/5 Calories OR Row 10/7 Calories
Strength:
Back Squat 10-10-10-10
WOD:
AMRAP 15:
100′ Goblet Walking Lunge, moderately heavy
20/15 Assault Bike Calories OR 25/20 Row Calories
Extra Work: Row 5k Time Trial