A) 2 sets:
7 min AMRAP @ 90%
– 1000/750m row
– In your remaining time cycle:
- 5 pull-ups
- 10/7 perfect push-ups
- 15 air squats
R3M
7 min @ 90%
– 800m run
– In your remaining time cycle:
- 5 burpees
- 10 sit-ups
- 15 RKB swings (53/35)
R3M
*Try and score the same your second time through.
B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side
*TGUPSU are heavier than last week.