A. Every 10 minutes for 30 minutes (3 sets)
Amrap in 6 minutes of
3 front squats 65-70%
6 strict pull ups
12 sit ups
And then a 500m row/ski (1200m bike, 400m run)
Rest till the 10 minute mark
Rowing happens only after the 6 minute amrap
The Lighter Side of Fitness
6 goblets
10 ring rows
12 sit ups