A) Every 6 minutes x 5-6 sets total alternating:

Station 1

– 500/400m row

– 15 wallballs (20/14)

– 15 alternating DB snatches (55/35ish)

 

Station 2

– 400m run

– 15 box jumps

– 15 push press (95/65)

 

RX+ bump reps up to 20. Scaled bump down to 10.

 

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band