Warm-up:
- 400 yd run
- 20 TGU’s
20 minutes AMRAP:
- 20 Back extensions (or TRX Hamstring crunches with hip lift)
- 100 yd run
- 20 Pull-ups (or TRX body row)
- 100 yd run
- 20 Squat Jumps
- 100 yd run
- 20 KB Swings (russian style)
Average count is 3 rounds. If you push hard you can get4 rounds. But you have to be willing to LIVE in the pain cave for nearly all of those 20 minutes…
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