A) Every 12 minutes X 36 minutes (3 sets) @ 80-90%:

– 800m run

– 30 RKB swings (53/35)

– 1000/800m row

– 30 DB anchored abmat situps

 

B) 3 sets for efficiency:

– 1 lap / side suitcase carry

– 8 / side TGUP sit-ups