"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (32/20kg)