Every 3min for 9min:

20/35 Calories on the bike + Max Effort Burpees


~Rest 9-10min~


Every 3min until 19min:

500m Row + Max Effort Burpee Box Jumps 20/24”


~Rest 19-20min~


100 Hollow Rocks for time: 


L2 18/30 Cals – Step Ups

L1 15/25 Cals – Step Ups or no burpee prior to jumping.

Zachary Hamilton