Unloaded
E7M35M
Min 1: 15/10 Cal Row or 13/9 Cal Bike
Min 2: 10 2-DB Burpee Squat Clean Thrusters – L: 20/10; S: 35/25
Min 3: 16 1-DB Overhead Lunge – 8l/8r
Min 4: 13/9 Cal Bike or 15/10 Cal Row
Min 5: 20 L: Situps: S: V-Ups
Min 6: L: 30; S: 50 Double Unders
Min 7: 30sec Plank – add weight if possible
*Alternate bike/rower with a friend
Run Programming
3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets. 200m efforts should be very fast.