4/2/20

Part 1

1:00 aerobic effort (run/ bike/ row/ ski )

1:00 easy

x5 rounds operating @ 85-90% effort

for all 1:00 bouts so get a good 2-3 round warm-up to get to this intensity

Part 2

teams of 2 for 10:00

3 fast strict chin up singles or 1 rope climb

3 clapping or plyometric push-ups or HSPU

50' SB carry

Part 3

12-15:00 amrap @ smooth easy effort

:10 handstand hold

10 ring rows

15 air squats

35 weighted jump rope singles