Energy Systems

Every 5 minutes for 20 minutes (4 sets):

30sec Bike at hard pace

400m Run

MetCon:

As Many Rounds and Reps as Possible in 5 minutes:

10 Back Squats

10 Bottom Half Burpees

*Pace Goal: 4-5 Rounds

Beginner: 10 Air Squats, 10 Up Downs

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95