Warm-Up
A) 3 Rounds:
15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run
B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):
Box Jump
Row
Step-Ups
Sit-Up
Strength
Deadlift
Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep
Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions
Workout
For Time:
800m Run
– 3 Minute Rest
For Time:
800m Row
– 3 Minute Rest
or Time:
800m Run
– 3 Minute Rest
For Time:
800m Row
– 3 Minute Rest
Workout Tip
You should try and find an intensity to be consistent with each round of rowing and each round of running.