CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
100 meters Shuttle Sprint
10 Air Squats
5 Burpees
-Rest 5 minutes-
AMRAP in 7 minutes of:
5 Kettle-Bell Swings (32/24)
25 Double Unders
5 Burpee Box Jump Overs (24/20)
