WOD

A)  Shrink Wrapped

At 0:00 & 14:00
6 min AMRAP
800m/600m Row/Run
In remaining time
AMRAP Pushups

At 7:00 & 21:00
6 min AMRAP
4:00 Sled/Run
In remaining time
AMRAP Air Squat

B) Knee and Hip Prehab

10 min For Quality
10 Cossack Squats
8 Terminal Knee Ext. ea/s
8 Banded Reverse Lunges ea/s

Strategy and Briefing: 

Treat each interval as its own 6 min AMRAP in this Heavy Breathing → Muscular Burn Workout.  Given the nature of the finishing movements (Ring Pushups & Air Squats), you can push it on the cardio and still recover aerobically before the next bout. Keep the breathing consistent with the pace on the Row/run/sled. Work to stay consistent on the Time throughout — don’t go to hard and fall off a cliff on the second round. Small sets & quick rest on the Ring Pushups will yield the highest reps. Hit failure, you’re dead. Move straight through on the Air Squats at a steady pace. Expect the Ring Pushups & Air Squats to take a slight dip in round 2, but keep it close.

Levels Consideration: Row, UB Push, Rings

Goal:  Get better!