Warm-Up
2 Rounds:
1 Minute Row
40 High Knees
40 Butt Kickers
20 Mountain Climbers
20 Sit-Ups
10 Strict Pull-ups
10 Push-Ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
1600m Row
Rest 3 Minutes
1200m Row
Rest 3 Minutes
800m Row
Rest 3 Minutes
400m Row
Variation B
For Time:
1600m Run
Rest 3 Minutes
1200mRun
Rest 3 Minutes
800m Run
Rest 3 Minutes
400m Run
Workout Tip
Each round is a submaximal effort. Complete each set at an RPE of 8 out of 10.