Warm-up
Hip/Quad Mobility
then…
3 sets
:30 row
:30 bike
Rest 1:00
*Build in pace through the 3 sets
Metcon
Metcon (Time)
5 sets
10 No Push-up Burpee
250m Row
Rest 1:00 b/t sets
Right into…
5 sets
10 No Push-up Burpee
500m Bike
Rest 1:00 b/t sets
*Score is total time including rest
*Reset erg every set
*Goal is fast consistent rounds