Warm up
Strength
Strict Press 5 x 3 @ 75%
Metcon
Every 1’ for 20’, alternating between:
30 second max rep assault bike cals
15 Kettlebell swings (pick load on the heavier side)
15 Dumbbell push press (pick load on the heavier side)
30 Mountain climbers (1+1=2)
15 abmat sit ups
*Score is total cals on the bike