A. Weighted Push-Ups 10-10-10

B. “Helen”

3 Rounds for Time

400M Run

21 KB Swings (24/16kg)

12 Pull-ups

C. NFT- 100 Crunches

 

ENDURANCE

A. 6 Rounds

200M Row Sprint, 0:10 rest, then 100M Row slow

B. 6 Rounds

200M Sprint +200M Jog

0:30 between rounds

C. 100 Crunches- NFT