WORKOUTS

For time 50 RKBS 400 m run 75 RKBS 400 m run 50 RKBS

21 min EMOM rotate: min 1 : 12/8 cal bike min 2: 8 burpee box jump overs Min 3: Rest

50 40 30 20 10 SIT UPS Alt shoulder taps. Rest 2:00 min 50 40 30 20 10 Double Unders//Penguin taps Russian twist.

4 rounds 10 devils press 10 power cleans 10 jumping pull ups

3 rounds 400 m run 30 DB Squat cleans 30 burpees