A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) Every 8 Min For 32 Min Do:
5 Sandbag Cleans
30 Squats
20 Cal Ski Erg
rest 5 min after completing all 4 sets, then do:
Every 4 Min For 12 Min Do:
400 m Run
12 Ring Rows
