10 min @ 80%:

– 25 m burpee broad jumps (no push up)

– 10 heavy RKB swings

– 10 sit-ups

(rest walk 6 min)

 

10 min @ 80%:

– row 250 m

– 12/10 push ups HR

– 25 double unders

(rest walk 6 min)

 

10 min @ 80%:

– 3 wall walks

– 3 TGU/arm – 53/35

– run 200 m