Fitness

30 min tester

15 min AMRAP

– 200m row

– 10 medball thrusters

– 10 ring rows

– 25 single unders

+ Right into…

15 min AMRAP:

– 200m run or 400m bike

– 10 box step-ups

– 10 SA DB hang power cleans (5/5)

– 25 single unders

Performance

30 min tester

15 min AMRAP

– 250/200m row

– 10 BB thrusters

– 10 ring rows

– 25 double unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 10 box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 25 double unders