A – Front Squats – 10 sets of 2 @ 65%, start a set EMOM
225
+
B – 10-8-6-4-2 for time
Burpee box jumps @ 24in
15 AB cals each round
7:26
71 rpm first round, 68/69 second round, 3rd and 4th round it took about 4-5 calories to get my legs under me. Last round of course went faster, not just because it was the last but coming off fewer Burpees and got up to 74 rpm pretty quickly
+
C – DB external rotations x 15/arm x 3
20 across