30 Min Circuit
10 – 15 Kcal (bike, row, treadmill) or 50 DU’s (aim for 1ish min of work)
10 Thrusters 65/95#
10 Burpees with knee taps*
10 T2B / HLR / Modified Dragon Flags
*For the burpee with alt knee tap drop down and do your push up like normal then follow it up with an alternating knee tap then the jump.
Notes: This workout should be a consistent effort picking it up at the end if possible. Pick a weight you’ll be able to go unbroken on the thrusters for and. Pace yourself so this workout ends up being like “steady state” cardio.