ROWING INTERVALS

8 x 15s hard/45s easy.
Rest 60s.

BIKE INTERVALS

8 x 15s hard/45s easy jog in place.
– Both A/B should be tough but doable. This is week 1 of an aerobic progression. This will be done over the next 4 weeks.

Rest :60, then Crossbody Carry

CROSSBODY CARRY

AMRAP 7 x 60 yards.
– Goal: 4 sets – loading should be challenging.

 

HINGED BACK BAND ABDUCTION

3 x 8-10 each. Rest 60s.