11 04 22

A. Running clock:
@0:00:
0:00-1:00 1 max sPU or Pulldown set
1:00-4:00 cardio machine @ RPE 5

@4:00, 7:00, 10:00:
1 set at 40% of max sPU or PD

B. AMRAP [20]
20 ABMSU
10 KBS
*q(4:00) starting at 0:00 complete 20/15cal on C2 Machine (row, bike, or ski)

C. 3 RFQ
10 single arm KB sPress
10 single arm KB gorilla rows
:45 single arm KB suitcase hold
*reps to be completed on each arm, each round