EVERY 2:00 FOR 40:00
-0:00-2:00: run 400 meters
-2:00-4:00: 30 burpees
-4:00-6:00: 450/375m row
-6:00-8:00: 20 box step ups + 15 v-ups
-repeat cycle 4 times
Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a smooth and deliberate pace on the 1st round. Dumbbells optional on step-ups.
Stay hollow in the V-ups, Scale down to hollow tuck ups or hollow rocks