Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

200M Run
200M Row
15 Squats to Med Ball

 

Round 2

200M Run
200M Row
15 Empty Bar Back Squats

Strength

Back Squat

Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds

2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

For Time ~ You Go, I GO

COMPETITIVE

2000M Run Switching Every 400M
-Into-
2000M Row Switching Every 500M

PERFORMANCE

1600M Run Switching Every 400M
-Into-
1600M Row Switching Every 400M

LIFESTYLE

1400M Run Switching Every 200M
-Into-
1400M Row Switching Every 200M