WOD:

#flex on em

1min. AMRAP:
Assault Bike (Goals: 15/10 Cal)

1min. AMRAP:
Single DB Skull Crushers or Barbell (Goals: 15+ reps)

1min. AMRAP:
10m Shuttle Sprints (Goal: 8+)

1min. AMRAP:
Single DB Bicep Curls or Barbell (Goals: 15+ reps)

1min. AMRAP:
DB Bench Press OR Decline Pushups – on plate (Goals: 10-15 Reps)

*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds

Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some conditioning and some fun body building stuff.

Choose any weights that feel like you can get in the “goal” rep ranges.