Speed work: Choose one: Run for meters, Bike for calories, Row for calories 45 seconds on, 45 seconds off – 10 rounds   Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time...Read More