Warm-Up
2 Rounds:
400m Run
400m Row
40 Single Unders
1 Minute Plank
200m Run
200m Row
20 Single Unders
30 Second Plank
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
500m Row
- Rest 3 Minutes
500m Row
- Rest 3 Minutes
500m Row
- Rest 3 Minutes
250m Row
- Rest 3 Minutes
250m Row
- Rest 3 Minutes
250m Row
Variation B:
For Time:
800m Run
- Rest 3 Minutes
800m Run
- Rest 3 Minutes
800m Run
- Rest 3 Minutes
400m Run
- Rest 3 Minutes
400m Run
- Rest 3 Minutes
400m Run
Workout Tip
For Variation A and B, Record the times. Goal is hit similar times for each split.