Warm up:
Tabata
Singles
KTB Strict press
Sit ups
Strength:
4x 10 reps of
Barbell bent row (80-90% BW)
Rest as needed between rounds
Workout:
6 minutes AMAP
1st minute Double unders
2nd minute KTB Thrusters (20/10Kg)
Postworkout:
3 Rounds of 8 reps each
Barbell good mornings
KTB wind mills (each side)