20 secs on, 10 secs off
8 Rds per movement
DB thrusters 40/25
Air squats
KBS 1.5/1
Gym width sprints
8 Rds per movement
DB thrusters 40/25
Air squats
KBS 1.5/1
Gym width sprints
For time:
1 km run
160 feet of Farmer Carry 32kgs/24kgs
1 km row
120 feet of burpee broad jumps
1 km run
80 feet of lunging with one 50/35lbs DB held on your back
1 km row
160 feet of sandbag carry 150/100
1 KM Run
80 WBs