A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Set 1 –
– Row 500/400m
– Run 400m
– 30 perfect push-ups
Set 2 –
– Row 500/400m
– Run 400m
– 30 box jumps-SD (24/20”)
Set 3 –
– Row 500/400m
– Run 400m
– 30 wallballs (20/14)
Set 4 –
– Row 500/400m
– Run 400m
– 90 double unders (270 singles)

B) 3 sets not for time:
– 10-12 bent over rows @ 2110
– 8 muscle up turnovers on low rings (minimal leg assistance)
– 45 sec hollow rocks (don’t let heels touch the ground)