airdyne

10:00 Airdyne Warm-up 
 5x 30m farmer carry lunges (20#DB) 
 2x 30m rack hold lunges 
 1x 30m overhead lunges 

 then 

 5 rounds of 
 10x 40# ball slam 
 15m walk with ball overhead 
 15m bear crawl pushing ball 
 30m ball toss 

 little rest then 

every 2:00 minutes do 
 5x KTE 
5x burpees 
10x kb swings (73#) 
20x step-ups 

 a little rest then 
 5 rounds as fast as possible of 
 5x burpees 
 20 cal airdyne