A. Wtd. Pronated Strict Pullups (build to 1rm within 12 min )
B. 2 min Max Calorie airbike
rest 1 min
2 min Max Calorie row
rest 1 min
5 min AMRAP
5 CTB (Rx+ Bmu / 55+ Pullups)
5 burpee Box jumps 24″/20″
–rest 5 min
2 min Max Calorie on air bike
–rest 1 min
2 min Max Calorie on row
rest 1 min
2 min Max Calorie row
rest 1 min
5 min AMRAP
5 CTB (Rx+ Bmu / 55+ Pullups)
5 burpee Box jumps 24″/20″
–rest 5 min
2 min Max Calorie on air bike
–rest 1 min
2 min Max Calorie on row
coach is to shotgun start a 1 group every 3 minutes. preferably, this is to be done in the exact order its written.