Warm Up:
For Time:
50 Each Leg Alternating Walking Lunges
2-3 Minutes WU + @80-90% Hard But Sustainable Pace; Rest 3 Minutes
+
B: 2K Ski (Time)
Adhere To Pace/Intesity/Damper Setting and Rest indicated below.
**Against A 10 Minute Clock
Row:
C: 2k Row (Time)
Max Effort 2k Row
**Against A 10 Minute Clock
Damper 5/3
Metcon:
D: 10 Minute Assault Bike
90 Seconds Light Bike To Practice; Rest as needed.
+ 10 Minute Max Calories
+ 10 Minute Max Calories
Use same bike every time. Go at highest pace you can possibly hold for the entire 10 minutes.
