AMRAP 15 (warmup)
200m row/ski
Then, rotating through…
10reps the following movements
1: Burpee
2: Lunges (fwd and back as you go)
3: Kbs
4: Single arm rows (10 each side)
5: Sit-ups / weighted sit-ups
Row 200m +10 burpees…
Row 200m + lunges down/back
etc…
Then..,
Deadlift
6 Sets
build to a heavy single
Then..,
AMRAP 12
5 strict HSPU / db strict press
10 Dips bench/rings
15 abmat sit-ups
30 double unders
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