20 min @ 70%:
500m row w/damper @ 1
10 burpees, no push-up
10 increments of 50’ shuttle run
10 burpees, no push-up
+
30 min:
3 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
500m row w/damper @ 1
20 DB snatches, alternating (35/25) – switch hands in the air
10 increments of 50’ shuttle run
20 DB snatches, alternating (35/25) – switch hands in the air