Workout:

FLEX DAY

4 Rounds Not For Time:

10 Standing Arnold Press

12 Med Ball Sit-Ups

14 Kettlebell Swings – as heavy as possible

16 Banded Pull-Aparts

At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effort