A:
3-3-3-3-3-3 Paused Back Squats (pause 2sec. at bottom)
6 sets of 30sec. Flutter Kicks
Start a new round of both exercises every 2:30min.
B:
AMRAP in 12min of:
6 Thrusters
Row/AB 9/7cals
6 Push Press
Row/AB 9/7cals
6 Power Cleans
Row/AB 9/7cals
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
ENDURANCE
TEST:
5000m Row/Bike x2/Ski