This is a long one so in order to run efficiently we are starting the warm-up 5-10 mins before class starts so come early and be ready to get to work. Thank You!

WOD:

5 rounds

4 min AMRAP

30/20 Calorie Row

30 10 meter Shuttle Sprints

AMRAP Calories on Bike in remaining time

*rest 4 mins between rounds*

*scale to 25/15 calorie row and 20-25 shuttle sprints*