Aerobic progression

Warm up/prep
1 round of 40 sec/station, 20 sec rest/rotate (9:40 min)
Row
No push up no jump burpees
AB
Hang muscle clean + thruster
Row
Kb DL
AB
Alternating reverse lunges
Row
Alternating box step ups

2 min work @80-90% aerobic, 2 min rest b/t stations

Row 20/15 cal’s
AMRAP Burpees over rower

12/8 cal’s AB
AMRAP Thrusters 20/15kg

Row 20/15 cal’s
AMRAP Kb swings

12/8 cal’s AB
AMRAP Jumping lunges

Row 20/15 cal’s
AMRAP BJ

60 DU (or 1 min attempts)
AMRAP Slam ball

10x10m shuttlerun
AMRAP WB

20 BJ
AMRAP Hanging knee raises

30 No push up no jump burpees
AMRAP Abmat sit ups

200m run
AMRAP Air squats

(Programering Totus fitness/David Hassan)