A) 2 times through:
6 min @ 80-90%
– 500/400m row
– in remaining time:
- 4 toes to bar
- 6 box jumps
- 8 push-ups
R3M
6 min @ 80-90%
– 400m run
– in remaining time:
- 4 CTB pull-ups
- 6 RKB swings (70/44)
- 8 jumping lunges
R3M
B) 3 sets for quality:
– 10/ side hip extensions w/ pause at top
– 15 sec/ side 90 degree leg hold
– 10 banded pull-aparts