Warm-Up
3 Rounds:
40 High Knees
40 Butt Kickers
200M Run
200M Row
Workout
Choose variation A for a workout with weights or B for 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:
1600m Run
– Rest 3 Minutes
1200m Run
– Rest 3 Minutes
800m Run
– Rest 3 Minutes
400m Run
Workout Tip
Each round is a submaximal effort. Complete each set at an RPE of 8 out of 10.