CONDITIONING
0:00 – 10:00
Farmer Carry x 60 yards – heavy
Rest 60-90s between sets
10:00 – 20:00
30s Rower sprint. Rest 90s.
20:00 – 30:00
Row, Bike, Jog
15s hard/45s easy
– Goal: Challenging effort. This workout can be done in ANY order to facilitate the class flow.
Accessory Work
Banded Pull through.
100 reps for quality
– sets of 20-30 reps