Amrap25
400m run
30 single arm DB swings (1x22,5/15 / 15 each side)
20 DB facing burpees
10 alt. single arm devils press (1x22,5/15)
4 sets of:
6min at a consistent pace on rower or Air Bike
rest 3min
* during the 2min rest period do 1 set of:
6-10 strict knee raises
30s Split Squat hold / side