20 min "PK AMRAP" "Annie"

50 DU
50 Abmat sit ups
400 m run

Then second 20 min of "PK AMRAP" "Kelly"

400 m run
30 box jumps
30 wall balls

The point is to work 60-75 % of your max heart rates. You can go harder if you are well rested. If you have been working out all week go little lighter. Divide the sets accordingly with your goals (eg. if you aim light you can divide the DUs 2 x 25, abmatsitups 2 x 25, and run lightly. Boxjumps can be scaled to stepups or 3 x 10s, as well as wallballs. If you go heavy, aim to unbroken sets (this is an example, everything depends on your fitness level).