A:
4-4-4-4-4-4 Front Rack Reverse Lunges (per side)
6 sets of 10 Cuban Presses
Start a new round of both exercises every 2:30min.
B:
3 rounds for time of:
Run 200 meters
20 K2E
Run 200 meters
20 DB Thrusters
RX (Level 3): 20/12.5kg
ENDURANCE
5 Sets of:
0:00-3:00
5 Shuttle Runs (10m, touch ground every turn)
10 Slam Balls
"Max" Cal Bike
3:00-6:00
"Max" Cal Row
6:00-9:00
200m Recovery Run + Rest
Build up the sets. Start 1st set easy with nose breathing and finish the last
approx. @ 80% of max. Effort.