WARMUP
## 2 Rounds
*30 Seconds:*
Shuttle Runs (Increase Pace 2nd Round)
Active Samson
## 2 Rounds
*30 Seconds:*
Row (Increase Pace 2nd Round)
Active Spidermans
## 2 Rounds
*30 Seconds:*
Bike (Increase Pace 2nd Round)
Inchworm to Push-up
# PRACTICE ROUND
## 1 Round
4 Calorie Row
4 Calorie Assault Bike
4 Shuttles Runs (10 Meters)
WOD
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
