2 sets @ high effort:
1,000m Row
150 DU’s
25 Burpees to 6” OH
5 min b/t sets
+
rest 5 -10 min
+
2 sets @ moderate effort:
2 min Airbike
30 sec rest
2 min Rowing
30 sec rest
2 min Alternating Step-ups onto 24”
30 sec rest
2 min Shuttle Running
30 sec rest
+
rest 5-10 min
+
Skill based push Jerk, 5 reps w/ :05 OH Hold after 5th rep 2 min x 8 sets
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