Thursday, 1/2

Warm Up

2 Rounds
5 Squat to Bootstrappers
10 Pause Squats
15 Jumping Jacks
5 Plank to Squat
10 Alt Samson Lunges
15 Mountain Climbers

Power Output Test 1

3 Rounds
1 Minute Bike (70%, 85% 100% effort)
3 Minutes Rest
Scoring: Calories in Round 3

Met Con

4 Rounds
1 Minute Bike
1 Minute Burpees
1 Minute Row 
1 Minute Double Unders
2 Min Rest
Scoring: Calories + Reps

Power Output test is meant as all out max effort in third round