Lifting tonight

Warm-up

Jump rope for 3 min (minimal rest)

10 Is, Ys, Ts

3 rounds:
10 walking lunges
5 burpees
2x depth jumps 

Metcon (AMRAP – Rounds)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Cal Bike or Row

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)Jump on or step ups 

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm KB Overhead Walking Lunges (50/35 lbs – 10 steps each side)MW

Your goal should be to finish this entire workout without falling short in any interval. If its too hard modify if its too easy add another level of difficulty…… ENJOY