WOD:
Amrap 12 min for quality:
L-Sit, 20 secs
Side Plank, 20/20 sec
10 V-ups
20 Russian Twists
Rest 5 min
Amrap 12 min:
Run, 400 m
20 Russian Kettlebell Swings, 24/16 kg
15 Burpees
20 Box Jump Overs, 24/20 in
Tri Erg:
Every 6 mins for 36 mins do:
20/16 Ski Erg Calories
20/16 Bike Erg Calories
20/16 Row Calories
10 Lateral Burpee Box Jump Overs, 24/20 in
Target time: 4 min
Cap 5 min on each interval