Warm Up: 4 Mins

3 Rounds
10 Squats w/ pause
8 Slow Push Ups
6 Slow Ring Rows

Metcon Intervals: 20 Mins

20 second M.E / 40 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

30 second M.E / 30 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

40 second M.E / 20 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

50 second M.E / 10 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

1 Min M.E
Bike
DB Push Press
Row
Burpee Broad Jumps

*Go FAST and HARD early and try to hang on at the end*