Breathe Slow

Every Minute on the Minute for 10 Minutes:

Odd – 5 chest to bar pullups

Even – 3 High Box Jumps

STRENGTH – Back Squat 4×4

If you finished 4×4 last week go up 5 lbs.  If you didn’t hit last week, redo the weight from then.

METCON – In 3 Minutes:

Run 200 meters and in remaining time gain as many calories on the Airdyne as possible.

Rest 1 Minute

In 3 Minutes:

Run 200 meters and in remaining time perform as many Kettlebell goblet step ups as possible.

Rest 1 Minute

In 3 Minutes:

Run 200 meters and in remaining time perform as many Manmakers as possible.

Manmaker (with dumbbells) is pushup, row right, row left, squat clean thruster.