Thursday, December 7, 2023

Part 1:

3 Rounds:

4 Minutes On + 1 Minute Off

30/25 Cal Row

10 Burpee Pull Ups or 5 Burpee BMU

**AMRAP Ski Erg in Remaining Time**

**Bring a Friend Option**

3 Rounds:

4 Minutes On + 1 Minute Off

25/20 Cal Row

12-16 Renegade Rows

**AMRAP Ski Erg in Remaining Time**

+

- Rest 3 Minutes before Part B -

Part 2:

3 Rounds:

4 Minutes On + 1 Minute Off

30/23 Cal Run

16 DB Reverse Lunge [35/25#ea.]

**AMRAP Sit Ups in Remaining Time**

**Bring a Friend Option**

3 Rounds:

4 Minutes On + 1 Minute Off

25/20 Cal Run or Bike Erg

16 DB Reverse Lunge or BW Reverse Lunge

**AMRAP Sit Ups in Remaining Time**

+

- Rest 3 Minutes before Part C -

Conditioning

**Machine of Choice**

5 Minutes to Accumulate Max Calories