A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

– Leg up on bench at 90 degrees stretch x 60 sec/side