200 m Run/Row
Complete 8 rounds of 20 seconds all-out effort followed, immediately, by 10 seconds rest for each of the following*:
KB Swings 25/35
Wall Balls 10/20
Rest 1 minute between different exercises. *Less than 1 Month:
Complete 8 Rounds of 10 seconds of work followed, immediately, by 20 seconds of rest.
KB Swings 10/15
Wall Balls 4/10
Resistance Band Ski Squats L/M
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Daily Challenge: 20 Pull-ups or 2 minutes of pull-up practice.
Option 4: Strength Focus
Complete 1/2 the main workout then warm-up sets of then
5 x 3 AHAP Back Squats