Part 1:
2 Sets
30 Seconds Max Cal Bike
1 Minute Rest
30 Seconds Max Cal Row
1 Minute Rest
200 M run
1 Minute Rest
*Not recording. Every set should be max effort, goal is to have similar calories/time both sets.
Part 2:
12 Minute AMRAP
7 Deadlifts (185/115)
10 Burpees Over Bar
7 Strict Pull Ups
*Scale for pull ups can be kipping pull ups or a mix of strict/kipping