60 min

1.Conditioning for 50 min, PK1-PK2
Alt. between A & B
A. 5 min of: AB, row or ski erg
B. 50 reps of 1 of the following movements:
50 air squat
50 ring row
50 abmat situp
50 push ups against 20" box

Result: 1 round + 50 ring row + 25 sec row on round 2
HR 144/164