General Warm-up
Then..,
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories Versa200Ft
15 Thrusters 95/65
30 Double-Unders
15 GHDS or weighted sit-ups
20/15 Calories Versa 200ft
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets
Then…,
Accessory Work:
3 Rounds:
1min. Plank
immediately into;
30 Russian KB Swings 70/53
No Rest, immediately back to the plank
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