– CORE & GRIP –
4 sets:

:25 sec L-Sit Flutter Kicks on Pull-up Bar
15-20 GHDs

*Rest as needed here.

– WORKOUT OF THE DAY –
For Time:

20/15 Echo Bike Cals
30/25 Cal Row
25 Burpee To Target
1,000 Meter Run
25 Burpee To Target
30/25 Cal Row
20/15 Echo Bike Cals

*TC: 24:00
*Target = 19:00-22:00
*Should feel very aerobic here. Consistent pace from start to finish.