CrossFit
5 Rounds for Total Reps of:
Shoulder to Overhead, 20 seconds
Rest 40 seconds
Strict Pull-Ups, 20 seconds
Rest 40 seconds
Burpees, 20 seconds
Rest 40 seconds
*goal here is intensity each bout. You have 2x rest time after each movement, goal is to go unbroken on each piece
QuickFit
2 Rounds for max cals/reps:
Max Bike Cals in 2 minutes
rest 30 seconds
Max Slam Balls in 2 minutes
rest 30 seconds
Max Alternating Reverse Lunges w/ Slam Ball in 2 minutes
rest 30 seconds
