Complete 8 x 3 minute rounds (4 of each) alternating between the 2 following workouts:
A) 2 rope climbs, in the remaining time row max calories
B) 6 x 10m shuttle sprint, in the remaining time max reps floor press (60/35)
Score is total reps of calories plus total reps of floor press.
Rope climb - 3x 10ft or 4x ground to standing
Shuttle sprint - 25 kb swing (injury)
Floor press - Load
Remember: Long sox or shin protection for rope climbs