FOR TIME
2000m Row

-Rest 4:00-

1600m Run

-Rest 4:00-

80/60 Cal Bike

(Score is Time)

*Athlete Option -- either get after this with everything you've got or use it as an active recovery session at a moderate pace if you are a bit beat up. Train smart!

ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups

5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike

*Burpees go down by 10 reps each round...30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes