A:
4x 10m heavy seated Sled Drag Face Pull

B:
For time of:
50-40-30-20-10 reps of:
Double Unders
Walking Lunges
DB Snatches @ Light -Medium
After every set of the 3 exercises: Run 400m


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1

Run 400m @ MODERATE
Rest 30sec.
Run 200m @ MODERATE-FAST
Rest 45sec.
Run 100m @ FAST
Rest 60sec.
Run 100m @ VERY FAST

Station 2
Multiple sets of: 10m heavy seated Sled Drag Face Pull

Station 3
AMRAP in 7min of:
10-20-30-40…
Double Unders
Lunges

Station 4
Max effort: Hollow Hold
Rest 30sec.
Max effort: Superman Hold
Rest 30sec.
Max effort: Plank Hold (try to do it for the remaining time)

Station 5
AMRAP in 7min of:
5 Burpee to T2B or T2R
2x5m Quadruped Crawl (forward & backwards)