Warm-Up

1 Round:

2-Minute Row

400m Run

1-Minute Row

200m Run

 

 Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

For Time:

2000M Row For Time

  • Rest 3 Minute

1000m Row 

  • Rest 3 Minute

500m Row 

 

Variation B:

For Time:

1600m Run For Time

  • Rest 3 Minutes

800m  Run 

  • Rest 3 Minutes

400m  Run 

  • Rest 3 Minutes

200m  Run 

 

Workout Tip

 For both variations track your times for retesting.

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