General Warm-up
Then..,
4 Sets. Increase Pace for each set.
10 Dumbbell Thrusters 50/35
rest 15sec
10 Dumbbell Burpees 50/35
rest 15sec
1-3 BMU/ Box MU. Or 10 Bench Dips feet elevated
rest 15sec
Bike/Row/Ski/Versa/Run 60sec
rest 2mins -walk
*Every set increase the number of Calories you get on the Bike and increase the speed of your DB burpees
Then..,
Clean warm-up
Then..,
AMRAP 7min
10 Squat Cleans 95/65
5 HSPU
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