12 double hang clusters 22.5/15 100 double unders 12 double hang clusters 100 double unders 12 double hang clusters 100 double unders 12 double hang cluster Row one mile “Fiber” 1-1-2-3-5-8-13-21... Of pull-ups & squats
10 - 20 - 3 0 - 20 - 10 reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 kg
For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips