30 Min AMRAP
20 DD Row
20 Box Over
20 Russian Twist
300m Run
Notes: Dumbbell 12.5KG / 10KG
Downscale suggestion
25 Min AMRAP
20 DD Row
20 Box Over
20 Russian Twist
300m Run
1Min Rest
Notes: Dumbbell 10KG / 7.5KG
Upscale suggestion
30 Min AMRAP
25 DD Row
25 Box Jump Over
25 Russian Twist
400m Run
Notes: Dumbbell 17.5KG / 15KG