A) Every 10 minutes at 80-90% pace x 3-4 sets:

– 500/400m row

– 20 wallballs

– 20 alternating DB snatch (50/35)

– 20 box jumps – step down

– 50 double unders

R4-5M

*Switch order every set.

*Keep times consistent.

 

B) For quality:

– 50 banded pull-aparts

– 30 reverse snow angels w/ 2.5lb plates