Endurance.

Warm up. 5min Row/Bike.

Rest 3min.

A. 12min Max Cal row.
Starting at 0.00 & E3M complete
5 DB Burpee (No push up).
30sec Ironman hold.

Rest 4min.

B. 12min Max Cal bike.
Starting at 0.00 & E3M complete
5 KB Deck squats.
30sec Hollow hold.