MAP High Percentage(Power Output)
30 seconds/60 seconds/90 seconds
A. 5 Sets of the following @ 90%:
30 Seconds of Rowing(500 Meter Row Pace)
Rest 30 seconds
+
Rest 5 Minutes
+
B. 5 sets of the following @ 90%:
Run 100 Meters
6 Burpee Pull Ups (If you can’t do burpee pull ups, sub Target Burpees)
Rest 1:00 minute between sets
+
Rest 5 Minutes
+
C. 5 Sets of the following @ 90%:
20 Wall Balls
10 Burpees
Rest 1:00 minute between sets.