In the GYM
Conditioning From 0-10:00 20 Rounds :20 on/:10 off Row for Cals -score is total cals- From 10-15:00 Rest From 15:00-30:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats -score is rounds + reps- ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning From 0-10:00 20 Rounds :20 on/:10 off Run -score is total distance- From 10-15:00 Rest From 15:00-30:00 AMRAP 5ea Upright Row 10 Push Ups 15 Air Squats -score is rounds + reps-
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