For Time
500m Run
50 Burpees
40 Toes to Bars / 80 Situps
30 Double Dumbbell Front Squats 22.5 kg
20 Hand Release Pushups
500m Run
Downscale suggestion
For Time
400m Run
40 Burpees
30 Toes to Bars / 60 Situps
30 Air Squats
20 Hand Release Pushups
400m Run
Upscale suggestion
For Time
800m Run
60 AMBAT Situps
50 Burpees
40 Toes to Bars
30 Double Dumbbell Front Squats 22.5 kg
20 Hand Release Pushups
800m Run