A) Three sets of:

AMRAP in 2 min:

– 12/9 cal row

– 15 KB swings (70/44)

R2M between sets.

 

R2M, and then…

 

Three sets of:

AMRAP in 2 min:

– 30 double unders

– 15 wallballs (20/14)

R2M between sets.

 

R2M, and then…

 

Every 2 min x 3 sets of:

– 400, 300, or 200m run @ 90%

 

*This is all back to back so the entire workout will take 30 Minutes.

*Pick up where you left off on AMRAPs.

*Pick a run distance to get at least 15 sec of rest.

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.