12.28.22 Workout of the Day

Heavy Belated Birthday Aaron

Barbell
For Max Reps
3:00 Max Calorie Echo Bike
3:00 min rest
3:00 Max 25ft Shuttle Sprint
3:00 min rest
3:00 Max Calorie Row
3:00 min rest
2:00 Max Calorie Echo Bike
2:00 min rest
2:00 Max 25ft Shuttle Sprint
2:00 min rest
2:00Max Calorie Row
2:00 min rest
1:00 Max Calorie Echo Bike
1:00 min rest
1:00 Max 25ft Shuttle Sprint
1:00 min rest
1:00 Max Calorie Row

Interval
For Time, in teams of 2 complete:
A. 20 alternating full rounds of
7 DB DL (40/25’s)
7 DB FS
7 DB Push Press
-Directly into-
B. 100 Burpee Box Jump Overs (24/20)
(Partition evenly)
-Directly into-
C. 1000 m Run
(Run together)