December 20, 2021

Every 3 Minutes for 3 Rounds: (0:00-9:00)
12 Tempo Front Squat
-:03 seconds down and :03 seconds up

Every Minute on the Minute for 5 Minutes: (9:00-14:00)
12/10 Calorie Row or Ski Erg

Every 3 Minutes for 3 Rounds: (14:00-23:00)
8 Tempo Strict Press
-:03 seconds down and :03 seconds up

Every Minute on the Minute for 5 Min: (23:00-28:00)
12/10 Calorie Assault Bike