Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side
Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
Warm Up:
AMRAP in 4 minutes
“A” 200m row
“B” AMRAP
50ft Walking Lunge
5 Burpees
10 Hollow Rocks
Technique & Review:
Building to Workout Pace
Set 1:
30s Bike @ Easy Pace
– Rest 30 seconds –
200m run @ Easy Pace
– Rest 30 seconds –
30s Row @ Easy Pace
– Rest 60 seconds –
Set 2:
30s Bike @ Moderate Pace
– Rest 30 seconds –
200m run @ Moderate Pace
– Rest 30 seconds –
30s Row @ Moderate Pace
– Rest 60 seconds –
Set 3:
30s Bike @ Workout Pace
– Rest 30 seconds –
200m run @ Workout Pace
– Rest 30 seconds –
30s Row @ Workout Pace
WOD
Complete (Record time for each component)
2km Bike
– Rest 2 minutes –
1200m run
– Rest 2 minutes –
1000m Row
*Pack
1.5km Bike
– Rest 2 minutes –
1000m run
– Rest 2 minutes –
1000m Row
*Pup
1km Bike
– Rest 2 minutes –
800m run
– Rest 2 minutes –
750m Row
Cool Down:
200m Walk
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side