1st Minute - 12/10 calories on the row
2nd minute - 8 Burpee BJ 24/20/20/16
3rd minute - 24 WB 20/14/16/12
4th minute - AMRAP ring MU
5th minute -Rest
5 rounds
Strength Program:
Squat : 5X3 at 80%
Bench: 6X3 at 80%
Deficit DL : 3X5 at 65%