For 20 minutes @ 85%
Row 250 meters
10 burpees
15 HTF butterfly sit-ups
20 double unders
Performance
For completion@ 85%
Run 400 meters
+
10 rounds
5 pull-ups
7 push-ups
9 squats
+
run 600 meters
+
5 rounds
7 kb swings @ 55/35
7 burpees
For completion@ 85%
Run 400 meters
+
10 rounds
5 pull-ups
7 push-ups
9 squats
+
run 600 meters
+
5 rounds
7 kb swings @ 55/35
7 burpees
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