A) Every 8 minutes x 4-5 rounds @ 75-85% pace:

– 500/400m row

– 15 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)

– 12 box jump overs (24/20”)

– 9 toes to bar

R3M x 4-5 sets

 

B) 2-3 sets for efficiency:

– 20 elevated banded psoas march

– 20 reverse snow angels

– 8 TGUP sit-ups / side