ROWING INTERVALS
10 x 15s hard/45s easy
– Rest 60s then proceed to Bike Intervals
BIKE INTERVALS
10 x 15s hard/45s easy jog in place
– Both A/B should be an RPE of 8 – tough but doable.
CROSSBODY CARRY
AMRAP 7 x 60 yards.
– Goal: Add 1 round to last weeks score even if that means going longer than 7:00
BANDED PULLDOWNS
3 x 20. Rest 60s.