A. For time
Run 200m
50 push-ups
Run 400m
75 Sit-ups
Run 600m
100 air squats
Run 400m
75 sit-ups
Run 200m
50 toe to bar
B. 30sec row at HARD EFFORT; rest /walk 1:30-2:00min x 4-5 sets
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See AllFor total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
480
A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
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A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
710
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