3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch

3rds for time (100% effort each round)
250m Row
10 KB Swings (70/53lbs)
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
250m Row

Rest 12 minutes..YES 12 minutes!!

Complete Round 2. Rest 12 minutes. Complete Round 3
**Record your times for each round.

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.