Warm up: 2:00-0:20- row – jump rope
6:00/1:30 amrap 3x
- 5 push ups
- 5 double KB row
- 5 KB squat thrust
- 5 double KB swing
- 10 abmat sit-up
- 100m row
1:00/1:00 – 5x
- Jump rope
- Bear crawl
Warm up: 2:00-0:20- row – jump rope
6:00/1:30 amrap 3x
1:00/1:00 – 5x