WODconnect

Intervals 3 min ON/ 1 min OFF Workout

4 rounds (12 intervals)

1)
250 m row
10 wall ball (heavy 20/30lbs)
Max kcal C2 bike

2)
8 burpee box over
12 KBS (16/24kg)
Max DU

3)
10 push up
10 GHD sit up
20 air squat
Max kcal C2 bike

Result is bike caloeries and DU’s done