Fitness

At 0:00…

Run 600m, then 3 sets of:

– 12 wallballs

– 10 DB hang power cleans (5/5)

– 8 lemon squeezes or abmat sit-ups

At 12:00

Row 750/600m, then 3 sets of:

– 24 single unders

– 10 HR push-ups

– 8 strict pull-ups

At 24:00

3 sets of:

– 12 wallballs

– 24 double unders

– 10 DB hang power cleans

– 10 HR push-ups

– 8 lemon squeezes or abmat sit-ups

– 8 pull-ups

Performance

At 0:00…

Run 600m, then 3 sets of:

– 15 wallballs (20/14)

– 12 DB hang power cleans (3/3/3/3 @ 50/35)

– 9 lemon squeezes

At 12:00

Row 750/600m, then 3 sets of:

– 30 double unders

– 12/9 HR push-ups

– 9 pull-ups

At 24:00

3 sets of:

– 15 wallballs (20/14)

– 30 double unders

– 12 DB hang power cleans (3/3/3/3 @ 50/35)

– 12/9 HR push-ups

– 9 lemon squeezes

– 9 pull-ups