A) Every 8 minutes x 4-5 sets:

– 500/400m row

– 5 DB man makers (35/20)

– 400m run

 

*Man maker: row, push-up, row, clean to thruster

*Rx+ use 50/30s

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.