400m Run or Row or 800m Assault Bike
-then-
2 Rounds of:
25 Jumping-Jacks
30 Mountain Climbers (15/leg)
10 Burpees
GET STRONG
Sandbag over the shoulder
Every 90 seconds, complete:
6 ground to over shoulder w/sandbag
*Increase sandbag weight as you are able*
GET FIT (20 Min)
Until 50 Devil Presses are completed...
Every 2 Minutes, complete:
300m (men) / 250m (women) Row
Max reps of Single-arm Devil Press (50/35)
Coach's Note
If you go too hard on the row, you will rest too much before starting the devil presses. If you go to slow on the row, you will not leave yourself enough time to get through very many devil presses. This one's gonna sting.