Warm-up: Row 500m, 20 Pushpress with bar, 20 Back squats with bar
Strength: 20 minutes to work up to a 1 RM Thruster
If excess time remains, work on Double Unders
100 Hand release Push-ups
100 Abmat Sit-ups
*You must complete all reps of the first movement before moving to the next.
Cool Down: 50 GHD Sit-ups in sets of 10-20