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.