Part A:
3 x
1 min plank
30 sec hollow body hold
No rest
Part B:
3 minutes on 90 seconds off x 6 rounds -
200m run,
60 DU,
4 MU,
AMRAP KBS 24/16
Part A:
3 x
1 min plank
30 sec hollow body hold
No rest
Part B:
3 minutes on 90 seconds off x 6 rounds -
200m run,
60 DU,
4 MU,
AMRAP KBS 24/16
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back