Metcon 1:

4 rounds for calories

30 sec Row or Assault Bike

30 sec rest

20 sec Row or Assault Bike

20 sec rest

10 sec Row or Assault Bike

*Complete a full round and then switch. Rest between rounds should be 2-3 min.

Metcon 2:

Every 2 min x 6

5 Bench Presses @ 75%