Metcon
Amrap for 20 minutes
300m Row
200m Run (Inside 6 Down/Back Runs)
100m Farmer Carry (Inside 3 Down/Backs Walks)
75 Single Unders. (yes no Double Unders)
50 Sit Ups
* every 100m = 1 rep
5 minute Core
Perform each movement for
45 seconds with a 15 second rest.
- Muay Thai Knees
- Vup + Pulse
- Bird Dogs
- Sprinter + S. Leg Vup
- Side to Side Plank Walks
Extra Cardio work
For time
20 Burpee Box Jump Overs
400m Ski