P
A. FT
400m Run + 40 WB
400m Run + 40 PS 75/55
400m Run + 40 CTBPU
400m Run + 40 OHS
400m Run + BJO
400m Run + Thrusters
Extra:
10min max meter Bike
Rest 3min
10min max meter Bike
F
A. FT
400m Run + 40 AS
400m Run + 40 Plate GTO
400m Run + 40 RR
400m Run + 40 GS
400m Run + BJ or Plate Jumps
400m Run + DB thrusters
*sub 500m row, 1k Bike, 400m Ski, 25/18cal AAB for run
Extra:
10min max meter Bike
Rest 3min
10min max meter Bike
WU: 2x
200m jog + 5 jumping AS + 10 pushups
BB5s
11 14 20