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%
