FOR COMPLETION (W/ PENALTY)

24 RDS - EVERY MIN ON THE MIN

30FT X 3 SHUTTLE SPRINT

4 BURPEE

*PENALTY - 200M ROW AT END OF WORKOUT FOR EACH RD YOU DON'T FINISH BEFORE THE MIN, TO BE DONE AT END OF 24 RDS

*TIME LEFT AT END OF THE MIN AFTER COMPLETING RUNS AND REPS IS YOUR REST, FIND A PACE THAT BUYS YOU TIME TO BREATHE!!

*** EXTRA CREDIT ***

10 MIN BIKE

THEN…

DUMBBELL SQUAT

12-9-6-3-6-9-12, THEN

2 MIN MAX BOX STEP UP