AM
EMOtM 20:"00
Even 25' Hand Stand Walk
Odd 5 Toes to bar
PM
4 Min max burpee box jumps 20"
Rest 2:00
4 Min AMRAP
20 Steps #95 OH walking lunge
10 Hips to rings
Rest 2:00
2 Min max burpees 6" open target
Rest 3 Hours
4 x 500m Row intervals
Rest 2:00 between intervals hold 2-3 seconds faster than best 5k
ex. if you have a 7:00 5k row, your intervals should be 1:42-1:43
EMOtM 20:"00
Even 25' Hand Stand Walk
Odd 5 Toes to bar
PM
4 Min max burpee box jumps 20"
Rest 2:00
4 Min AMRAP
20 Steps #95 OH walking lunge
10 Hips to rings
Rest 2:00
2 Min max burpees 6" open target
Rest 3 Hours
4 x 500m Row intervals
Rest 2:00 between intervals hold 2-3 seconds faster than best 5k
ex. if you have a 7:00 5k row, your intervals should be 1:42-1:43
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