Basic & Performance
Every 5 minutes, for 30 minutes (6 sets):
- Row 500 Meters/Run 400 meters
- 5 Thrusters (115/75 lbs)
- 10 Burpees Over the Barbell
Five sets of:
- 45 seconds of Front-Leaning Rest on Rings
- Rest 15 seconds
- 45 seconds of Face-Up Chinese Planks
- Rest 75 seconds