Courtesy of Tim Kennedy

4 Rounds @ 95 pounds

5 deadlifts

5 push-press

5 squats

5 reverse lunges (each leg)

25 kcal on assault bike (dropped down to 20 on rounds 3 and 4)

25 kcal on ski (dropped down to 20 on rounds 3 and 4)

25 kcal on rower (dropped down to 20 on rounds 3 and 4)

Core:

25 4 count flutter kicks

25 2 count opposite V-ups

25 leg lifts

25 toe touches