1
Run 400m
25 Burpee Box Jump Overs
25 Heavy or High Wall Balls
25 Back Extensions
25 GHD Situps
25 DB Burpee Box Step Overs
Run 400m
(20 min)
2
10 min EMOM
20 Double Unders
3
12 min EMOM
4 Thrusters, 3 sec pause in the top and bottom of each rep
4
Spend the remaining time practicing rope climb efficiency.
(8 min)