Complete @ increasing pace
3:00 Air/Echo bike + 3:00 Row
2:00 Air/Echo bike + 2:00 Row
1:00 Air/Echo bike
+
2 rounds
5/side Half kneeling press
10 Hollow rocks
5m/side Front rack duck walk
10 Pike T-extensions
+
2 rounds @ increasing pace
10/7 (cal) Row
5 DB box step ups, 24/20″
3 Strict Handstand push-ups
10/7 (cal) Air/Echo bike
5 side DB Deadlifts
5 Box jump overs

– Rest 1:00 between rounds –