Run, 400 m
Row, 250/225 m
Ski Erg, 250/225 m
Rest 1 min
Run, 600 m
Row, 350/315 m
Ski Erg, 350/315 m
Rest 1:30
Run, 800 m
Row, 500/450 m
Ski Erg, 500/450 m
Rest 2 mins
Run, 1000 m
Row, 750/675 m
Ski Erg, 750/675 m
Rest 2 mins
Run, 800 m
Row, 500/450 m
Ski Erg, 500/450 m
Rest 1:30
Run, 600 m
Row, 350/315 m
Ski Erg, 350/315 m
Rest 1 min
Run, 400 m
Row, 250/225 m
Ski Erg, 250/225 m
Time cap: 30 mins
Full-Body Strength
EMIOM x 12 mins
(max reps)
Min1: 45 secs Alternating Dumbbell Power Clean
Min2: 45 secs Alternating Sit Throughs
Min3: 45 secs Dumbbell Romanian Deadlifts
Full Body Workout
4 Rounds
(Max reps)
1:30 – Cpmplex [ 2 Mountain Climbers + 1 Dumbbell Jump Over ]
1:30 – Alternating Dumbbell Hang Squat Clean
1:30 – Sumo Deadlift
Rest 1:30
Finisher
5 rounds
V-up – 20 secs
Rest 10 secs
Hollow Hold – 20 secs
Rest 10 secs
Gymnastics
Ring Dips
«Elizabeth»
21-15-9
Clean
Ring Dip
Then
Every 30 secs for 12 mins.
1 Power Clean