Strength/Skill:
Rotate through:
Bulgarian Split Squat x 5 each
Ab Wheel Roll Out or Strict Toes to Bar x 8-10 reps
Push Up x 5-8 reps (add weight or from rings)
Workout of the Day:
Rotate through twice with a partner:
4 minutes of:
Row for Max Meters (partner in FLR)
rest 1 minute
4 minutes of:
Airdyne for Max Calories (partner holds two kettlebells in front rack)
rest 1 minute
4 minutes of:
Max Rounds 5 Burpees + 2x Down/Back Shuttle (partner holds plate overhead)
rest 1 minute
CF414 Endurance:
Run 20 minutes for max distance
(Ideally you can run an out and back course. Run 10 minutes out and try to cover more distance on the way back.)
