Work Hard, Rest More

Strength

On a 30min clock

FITNESS

On a 30min clock:

0-3min

20 Burpee Box Jump Overs or Step Overs 24/20

3-6min

30 ALT DB Snatches 35/20

6-9min

125 Single Unders or Crossovers

9-12min

5 Rope Climb Progressions

12-15min

30/20 Cal Assault Bike or 40/30 Cal Row

and repeat

PERF / COMP

On a 30min clock:

0-3min

20 Burpee Box Jump Overs 24/20

3-6min

36 ALT DB Snatches 50/35

6-9min

150 Double Unders

9-12min

5 Rope Climbs

12-15min

32/26 Cal Bike or 40/30 Cal Row

and repeat

*score = time for each interval