Run, Row, Ski or Bike AFAP in 11 Minutes 

then….

AMRAP 11 Minutes 

20 Gorilla Rows 53s/35s

100m Farmer carry

100m OH Carry

then….

11 Minute Ab Circuit 

45s Hollow Body Hold

30 Double Unders

20 Russian Twists (40 taps)

30 Double Unders

10 Strict T2B or Leg Raises

30 Double Unders