0:00-5:00 Run 400M + AMRAP DU
5:00 – 8:00 Rest
8:00-13:00 Row 500M + AMRAP 5 pull ups 10 push ups 15 air squats
13:00-16:00 Rest
16:00-21:00 FC 200m + AMRAP sit ups
21:00 – 24:00 Rest
24:00 – 29:00 Run 400M AMRAP 5 HSPU 10 Russian KBS 53/35
+
Optional Advanced Work:
50m Heavy Sled Drag/push
100m run
10 min AMRAP