Every min on the min for 30min:

30 Double Unders

30 Air Squats

30 Russian Kettlebell Swings

20/12 Calories on Bike

“X” Strict Handstand Push-Ups/Regular Push-Ups

·      Make sure whatever rep scheme you choose that you allow yourself time to rotate and rest.

·      Wherever you are at the 45 sec, make that your number and try to stick with it for the remainder of the workout.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton