CFE:

6 ROUNDS:

400m run
30 alt. KBS (35/26)
15 push-ups w/knee tuck
30 sit-ups
15 supine ring rows

CF:

1. Warm-Up:

30 Seconds
Easy Bike 
Medicine Ball Deadlifts

Easy-Medium Bike 
Squat to Medicine Ball

Medium Bike
Medicine Ball Strict Press

Faster Bike 
Medicine Ball Slams

2. Conditioning

“BEE’S KNEES”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest