Warm-Up
2 Rounds:
40 High Knees
40 Butt Kickers
400m Run
20 High Knees
20 Butt Kickers
200m Run
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
1200m Run
Rest 3 Minutes
800m Run
Rest 3 Minutes
400m Run
Workout Tip
For Variation A and B, Record the times. Will repeat this next week.