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)