A) AMRAP in 8 min @ 80-90%

– 250/200m row

– 5 strict HSPU or 10 L-seated DB press

– 15 RKB swings (53/35)

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 200m run

– 40 double unders

– 15/12 hand release push-ups

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 20 box jumps – step down (24″/20″)

– 15 DB anchored sit-ups

– 10/7 ring dips

 

B) Mobility U-Pick:

– shoulders

– t-spine

– hips

– ankles

*pick one and do 2-3 mobility drills with the help of your coach.