A) Every 8 minutes x 4-5 sets @ 80-90%:

– 500/400m row

– 15 push press (95/65)

– 15 KB swings (53/35)

– 15 box jumps – step down (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

 

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts