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Components

Workout

Hybrid - Wed, Mar 26

Warm up

6 min AMRAP:
100m Easy jog / 40 sec Shuttle runs
10 Bottom of squat rotations
10 Arch Rock

Workout (4 Rounds for time)

Every 8 min x 4:
A) 1000/900m Erg + 50 Wall balls 9/6kg - 20/14lbs

B) 800m Run + 50 KB swing 24/16kg - 53/35lbs

Aim for a pace on the row and run that is challenging but repeatable.

Accessory

3 rounds for quality:
15-20 Tibialis raises
15-20 Calf raises

Want to see some of these movements in action? Check out our .