September 14, 2018

On a running clock
10:00 Row for Meters
10:00 AMRAP of:
30 Air Squat
20 Russian KB Swings 35/26
10 Situps
10:00 Assault Bike for Cals
10:00 AMRAP of:
20 Step ups 20"
20 Burpees (step back and step up)
Go in any order.  
This is designed to be an Aerobic Capacity piece.  These are
great for recovery and building an outstanding base for your
overall fitness.  This should be done at a conversation pace.
If you have a Heart Rate Monitor, your HR should be below
150 at all times."