10min 85% effort:

– Run 200m

– 20 DU

– 10 air squats

rest 4mins

 

10min 85% effort:

– 2 wall walks

– 2 burpee MU/CTB pull-up/5 ring rows

– Row 200m

 rest 4mins

10min 85% effort:

200m run

10 walking lunges

10 HR push ups

 

*Work on pacing to keep output sustainable