Unloaded
2 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
L: 50; Spl: 75; S: 100 Double Unders
10 Burpees
-at 12:00:
100 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*OTM perform 6 Lunges (Spl/S: KB Front Rack). Start with Lunges
-at 24:00
8 Rounds – 20sec On, 10sec Off
Plate Russian Twists – AHAP
-immediately into:
4 Rounds – 20sec On, 10sec Off
Hollow Hold Flutter Kicks
-immediately into:
4 Rounds – 20sec On, 10sec Off
Abmat Situps
-immediately into:
AMRAP 3
Max Dragon Flags