A2: 10 Rounds Every 45 Seconds of:
1- 30 Seconds USSR K.B. Swing (24/16Kg); 15 Seconds Rest
2- 20 Seconds L-Sit; 25 Seconds Rest
3- 30 Seconds Max Ring Dip; 15 Seconds Rest
4- 30 Seconds Handstand Hold; 15 Seconds Rest
3-5 Minutes to warm up each movement; Rest 5 Minutes before B
.
B: For Time:
800M Row (5/3)
1k Relay Run (800M+200M)
30 Box Step Ups (24/20″ box + 50/35# d.b.)
1K Relay
800M Row
**RX+=20/14# Vest
@90% Hard But Sustainable Pace
.
C1: Air Bike – 5 Minutes cooling down and creating blood flow.