For time @ 60-65% effort
800m run
40 sit-ups
40 Plank Position Shoulder Taps
80 cal row
:30 Sec Superman Hold
:30 Sec Hollow Body Hold
–
600m run
30 sit-ups
30 Plank Position Shoulder Taps
60 cal row
:30 Sec Superman Hold
:30 Sec Hollow Body Hold
–
400m run
20 sit-up
20 Plank Position Shoulder Taps
40 cal row
:30 Sec Superman Hold
:30 Sec Hollow Body Hold
–
200m run
10 situps
10 Plank Position Shoulder Taps
20 cal row
:30 Sec Superman Hold
:30 Sec Hollow Body Hold
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