Time Cap: 43 mins
For 8 mins cycle through:
200m Run or 250m Row or 12/8 Cal Assault Bike
6/side Single Arm Ring Row + Rotation
8 Downward Dog to Push Ups
4/side Reverse Lunges
15 Hollow Rocks / 15 sec Hollow Hold
AQAP with a partner complete:
2400m Run
Directly into -
12 Rounds each of:
5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows
10 Push Ups
15 Air Squats
Directly into -
2400m Run
Time Cap: 37 mins
Alternate 200 or 400 runs
Alternate complete rounds of movements until you complete 12 rounds each
(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)
2 mins/side Pigeon Pose
2 mins/side Half kneeling Pec Stretch with post
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