Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts (heavy)
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
400 Meter Run
20 Dumbbell Thrusters
400 Meter Run
10 Strict Chest-to-Bar Pull-Ups