A) Every 12 minutes X 36 minutes (3 sets) @ 80-90%:
– 800m run
– 30 RKB swings (53/35)
– 1000/800m row
– 30 DB anchored abmat situps
B) 3 sets for efficiency:
– 1 lap / side suitcase carry
– 8 / side TGUP sit-ups
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