3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers
Ready
8 min EMOM
Odd - 15 calorie on the bike
Even - 15 step ups per leg
***5 burpees if you don't hit calories
Strength
Clean pull + Hang clean + Squat Clean
3+2+1 x 8
Metcon
8 min AMRAP
8 hang cleans 60/42.5kg
8 front squats
then
4 min max rep
Front rack lunges 60/42.5kg
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