When the clock starts, perform…
Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold
Followed by…
Three rounds for time of:
50 Double-Unders
immediately followed by three rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.
Rest until 70% recovered and perform:
10 minute slow jog or cardio equipment at a steady pace.
***
Engine Option
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds
