Every 7min. x 5 Rounds:
400M Run /500 ROW
50 Double Unders
20 Overhead Squats 45/35lb bar
15 Toes-To-Bar
10 Russian Twists with 35/20lb. DB
10 Sit-Ups with feet anchored on DB

No Rest in-between rounds

Score is slowest time! Try and stay consistent!
ABs + Cardio kinda day. Get ready to move and feel the burn on this one. Want a little extra core work?

7 Rounds
3 Rope Climbs
10 Bar Facing Burpees
You don’t realize the importance of your hip flexors and abs when climbing rope until their completely fried, making efficiency in both of these movement throughout key.