Cardio Lifting:

3:00 On/3:00 off x 4 Rounds: (24 mins)

7 Front Squats (from the floor)

14 Lateral OTB Burpees

Max Cal Row in Remaining Time

*Goal is to get to 100/80 cals… don’t stop once you get there.. but that’s what kind of effort you should bring on each row

*Choose a weight that you could do 10 UB Front Squats with… your score today is the weight you choose + total cals completed

*If burpee stamina is your biggest limiter then scale to 10 reg. burpees each round

Glute Finisher:

At a cooldown pace… (8-10 mins)

3 Rounds:

10 Barbell Glute Bridges with a 2 sec pause at the top of each

:20 each side Star Plank (sub for 12-15 each banded leg raises on the ground)

rest :60-90 secs b/w sets