A) Every 10 minutes x 3 sets

RX:

– 400m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 30/20 cal row

 

Scaled:

– 200m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 20/15 cal row

 

*Mix and match to your ability level.

 

B) 3 sets:

– 20-30 sec bird dog / side

– 20 elevated psoas march