Part A:
40/28 CAL ROW
80 DOUBLE UNDERS
40 CTB PULL UPS
80 DOUBLE UNDERS
40/28 CAL ROW
REST 5 MINS
PART B- 1 MILE RUN
Part A:
40/28 CAL ROW
80 DOUBLE UNDERS
40 CTB PULL UPS
80 DOUBLE UNDERS
40/28 CAL ROW
REST 5 MINS
PART B- 1 MILE RUN
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym