On the 10 minutes x 3
Round 1
20 HSPU strict
1000/800m row
20 HSPU strict
100 DU
20 HSPU strict
Round 2
15 HSPU strict
750/600m row
15 HSPU strict
75 DU
15 HSPU strict
Round 3
10 HSPU strict
500m row
10 HSPU strict
50 DU
10 HSPU strict
On the 10 minutes x 3
Round 1
20 HSPU strict
1000/800m row
20 HSPU strict
100 DU
20 HSPU strict
Round 2
15 HSPU strict
750/600m row
15 HSPU strict
75 DU
15 HSPU strict
Round 3
10 HSPU strict
500m row
10 HSPU strict
50 DU
10 HSPU strict
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.