Warm-Up
2 Rounds:
200m Run
200m Row
20 Russian Swings
40 Mountain Climbers
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
1600m Run for Time
– Rest 5 Minutes
4x800m Run at 1600m pace
– Rest 5 Minutes
2000m Row For Time
– Rest 5 Minutes
2x1000m Row at 1600m pace
Variation B:
1600m Run for Time
– Rest 5 Minutes
4x800m Run at 1600m pace
– Rest 5 Minutes.
1 Minute Max Burpees Broad Jumps
– Rest 3 minutes
EMOMx10:
60% of Burpees Broad Jumps for 10 rounds.
Workout Tip
Make sure to push max effort stations at a 9/10 effort.