Modified Brock

Round 1 – 12 min time cap – Choose 1
Rest 3 “”6 Rounds of 3 mins:

Odd Rounds:
1 Minute assault bike
4 Sled push (Heavy + slow)
Rest remaining time

Even rounds:
1 minute wallballs (No dropping ball, if rest then in front rack)
4/4 Dball clean onto shoulder and return to ground (no dropping)
Rest remaining time

“”mins
Round 2 – 12 min time cap: Switch to another machine

100cal Row
Every second min including 0 = 7 burpees

OR

100 cal Bike
Every second min including 0 = 7 burpees

OR

100 cal Ski erg
Every second min including 0 = 7 burpees