Part 1
In 12 mins do:
Row 1000-800 m
then in the remaining time, AMRAP of:
20 Sit-ups
15 Push-ups
10 Alternating Front Rack Lunges
Directly into Part 2…
Part 2
In 10 mins do:
Row, 800-600 m
then in the remaining time, AMRAP of:
16 Sit-ups
12 Push-ups
8 Alternating Front Rack Lunges
Directly into Part 3…
Part 3
In 8 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
10 Sit-ups
8 Push-ups
6 Alternating Front Rack Lunges
Strength Squad:
Strict Press and Deadlift Supersets