30 work/ 7 rest 3X
Bodyweight /Med Ball
Med Ball Pass Pushups
Long Jump Slam Squat Walk Back
Low Plank Hold
Burpees
Rings
Reverse Fly
Jump Squat to Jump Lunge
Pistol Squat (R)
Pistol Squat (L)
Benches
Chest Press
Hop Overs
Single Arm Row (R)
Single Arm Row (L)
Bikes/ Dumbbells
Bike Sprint
Arnold Press (Right, left, double)
Bike Sprint
L Raise
Finisher –Burpees until coach rides to 1 mile.