Warm Up
Row 500m
Dynamic Drills
Workout of the Day
10 minutes @ 85%
- 10 Wallball (20/12)
- 10 Calorie Row
- 10 Abmat Sit Ups
Rest/Walk 4 minutes
10 minutes @ 85%
- 10 HR Push Ups
- 20 Double Unders (40 singles)
- Farmers Carry x 60m (70/44 per hand)
Rest/Walk 4 minutes
10 minutes @ 85%
- 5 CTB Pull Ups or Ring Rows (as horizontal as possible)
- 10 Walking Lunges
- Run 250m
Notes:
– work on pacing the work so it is sustainable
– start, maintain, and finish with the same pace
– do not try to go faster at the end
