Capacity & Engage

Capacity: On the odd minutes hit cardio sprints hard. This could be cardio of choice but the goal is to be consistent with calories each interval.

Take no more than 30 seconds.

For the even minutes work quickly and deliberately through 5 pullups or 10 ring rows and then 8 burpees. Ensure that the pull and push take no more than :45 to allow some rest before going back to the cardio start.

Engage: This is simple... but will demand a lot. It will also require finding the right weight to perform a heavy piston push that won't push you to failure that serves as the right weight to drive hard on the sled for 2 full laps