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5k Run

5k Row

Settings

Workout

Aerobics Test

– Metcon: Today’s workout is a good ole fashion aerobic test. Do the best you can and don’t worry about your time. Try to hold a pace that aligns with your ability.

Warm-up

Run 400m OR Row 500m
Then x 10 Minutes review

Metcon

B: 5k Run (Time)

Max Effort 5k Run

Or sub for Row.

Ba: 5k Row (Time)

Max Effort 5k Row

5k Row

Extra Credit

C: Metcon (No Measure)

As a group perform:
Light Cooldown 400m Jog or Row
Then,
5 Minutes of Parasympathetic Breathing

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