Wednesday, July 14th

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Complete as many rounds as possible in 6 mins of: 15/12 Assault Bike Calories 10 Pull-ups *rest 3 minutes* Complete as many rounds as possible in 6 mins of: 15/12 Row Calories 15 Kettlebell Swings, 53/35 lbs *rest 3 minutes* Complete as many rounds as possible in 6 mins of: Run, 200 m 15 Wall Balls, 20/14 lbs

Total time for workout is 24 minutes, use your warm up time accordingly. Today is all about pacing, we should be working hard but at a sustainable pace. Score is total rounds/reps – one 200m run = 15/12 reps (matches the calories)