WOD:

#trisprint intervals

5 Rounds: 

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minute Rest Between Rounds

* We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes

*With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity

*The goal is to stay within a 2-3 shuttle run range for each round

CASHOUT:

#gymnastics skill

On the 2:30 x 2-4 Rounds:

40 Double Unders (Scale to 60 Single Unders)

15 GHD Sit-ups  (Scale to Weighted Ab Mat Sit Ups)

Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or  Box Shoulder Taps Video