Prep
In teams of 2:
Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 5 Push-ups and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each.
A1.
2/3 x 8-10 each.
Rest 60s
– 2 Warm-up sets, 3 working sets
A2.
2/3 x 10-12 each.
Rest 60s
– 2 Warm-up sets, 3 working sets
A3.
2/3 x 10-12.
– 2 Warm-up sets, 3 working sets
OT4M
B.
Every 5:00×3
500 Meter Row
400 Meter Run
– Goal: Sustainable pace with 60s of rest each round. No score today, active recovery for “Fran” tomorrow.
L1: (300 Meter Row) (200 Meter Run)
C.
Banded Pushdowns With An Underhand Grip
4 x 20. Rest 60s.