A) 8 min AMRAP @80-90%

– 250/200m row or .4km AB

– 10 RKB swings

– 10 sit-ups

R4M

8 min AMRAP @80-90%

– 200m run

– 5 strict HSPU or 10 push-ups

– 10 prisoner lunges

R4M

8 min AMRAP @80-90%

– 50 double unders

– 5 strict pull-ups

– 10 NPU burpees

 

B) 3 sets for quality:

– 8 slide hamstring curls @ 30X1 (use towels on platforms)

– 16/side glute wall slides

– 8/side red band resisted knee drives