A1.row 250/150 meters X 4; rest 30 seconds
A2.10 step-ups @ 24/20 w/1 KB or DB in rack X 4; rest 30 seconds
A3. ring push-ups @ 20X0 X AMRAP-1 X 4; rest 30 seconds
A4. run 200 meters X 4; rest 90 seconds
Performance
2 sets @ 80%
row 600/500
6 wall walks
25 wall ball shots
15 russian swings @ 55/35
run 600 meters
rest 4:00 b/t sets
change order on second set
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