THURSDAY 14 December 2022

Warm-up
3x
10 Alternating Battle Rope
10 Box Step-ups
10 Air Squat
10/7 Cal bike

Workout
40s on 20s off (12 rounds):
R1: Max Battle Rope
R2: Max Cal Bike
R3: Max Box Jumps
R4: Max Wall-balls (7/5)

*Alternate movements each round
*Movements can be done in any order