- A) 30min AMRAP @ 75% conversation pace
2:00 Row
1:00 singles
6-8 alternating Turkish get ups
1:00 step ups
- B) Every 2:00-2:30 for 7 sets
10/7 cal AD
8 parallette facing burpees
- C) 4 rounds for Quality NFT
30ft seal walk
:30 Headstand into forward roll
5-7 Strict K2E
5-7 ring push ups @1111