Count ’em!

Dynamic warm-up, then 3 rds of:

1:00 row for calories

1:00 max ab-mat sit-ups

1:00 max bar-facing burpees

1:00 max shuttle sprints (50′ down and back = 1) for total reps

1:00 minute rest

Strength: Bench 8-5-3-3-3, superset with max pull-up holds

MetCon:

200m sandbag run (70#)

50 hand-release plate push-ups

200m sandbag run

50 squats

200m sandbag run

50 double-unders

200m sandbag run

50 Russian swings (62# KB)