A1. 5 x 6-8 Glute Ham Raises. Alternate efforts with a partner.

B1. “Mediation”

3 Rounds of the following work:

20 Double Unders (30 singles)

20 Box Jump (RTG: 30; Rx: 24/20; Fx: 20)

20 Ring-Row (Fx); C2B (Rx; RTG)

20 SDLHP (RTG: 32/24; Rx: 24/16; Fx: 20/12)

20 Calories on ERG (or 350m run)

20 KbS (RTG: 32/24; Rx: 24/16; Fx: 20/12)

20 Double Unders (30 singles)

1:00 self-timed rest.