General Warm-up
Then,
0-15min…
3 Rounds:
30 Cal Row
20 Cal Bike
10 DB Thrusters 50/35
15-30min…
AMRAP 15min (Outside)
200m Single Arm Farmer Carry 70/53
100m Sled drag Heavy
30-40min:
50 Reverse Sit-Ups
50 Russian Twist w/ 10#. Plate
50 Regular Sit-Ups
Plank until 40min mark…
* Clock stops at 40. If you finish anything early you get a rest.
*Advanced can do single arm Overhead kettlebell carries for part B or a barbell with 95/65lb.