A)

3 sets

30 sec of jump rope

30 sec rest

7-10 ring row @ 2121

30 sec rest

10 GHD sit ups

30 sec rest

 

B)

“Annie”

50-40-30-20-10 of:

Double unders

Sit ups

 

C)

pick 1

1) 90 sec Max cal on air dyne

2) 500 m row for time

3) 400 m sprint for time