Conditioning:

For Time:

24/21/18 Calorie Bike

24/21/18 Calorie Row

50 Walking Lunges

200m Run

21/18/15 Calorie Bike,

21/18/15 Calorie Row

30 Walking Lunges

200M Run

18/15/12 Calorie Bike,

18/15/12 Calorie Row

30 Walking Lunge

200m Run

15/12/9 Calorie Bike,

15/12/9 Calorie Row

30 Walking Lunge

200m Run

12/9/6 Calorie Bike

12/9/6 Calorie Row

30 walking lunges

200m run

35 min time cap*

Minimal/No Equipment: Sub the row and bike for a 800m run with 60 lunges ie:

5 rounds for time:

800m run

50 walking lunges