WOD:

Burn Your Feast!

Every 5:00 for 25:00 (5 rounds)

20/15 Calorie echo bike

1 Round of squat “DT”

20 Box jump overs (24″/20″)

*1 Round of squat “DT” equals 12 deadlifts + 9 hang power cleans + 6 front squats (135#/95#)*

*No Bike Variation*

Sub equal calories on any machine (ski, row, air runner, etc.) or a 200-300m run

*No Barbell Variation*

Perform same movements with any weighted objects (DB’s, KB’s, sandbag, etc.)

*No Box Variation*

Sub with jumps onto or over any stationary object (stairs, chairs, bench, etc.)

Mission Fit *Home Edition*

12 Min. EMOM

Min. 1 – 15 Push-ups

Min. 2 – 45 Double Unders

Min. 3 – 30 Russian Twists