Conditioning:

EMOM for 5:00 perform:

200m Row Sprint

Or…

450m Bike Sprint

 

Post slowest time

 

…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m

 

4 rounds for time

 

 

Post slowest sprint time and time to comments