Endurance-
Row or Run
10 Rounds of
300 Meters @ RPE 8+
Rest 2:00 between each
WOD-
For time:
21-15-9-15-21
Thrusters (choose your own weight)
*After each round:
Run 200 meters or 15 burpees
If I programmed this at the gym, the weights would be
75#(55#) with a barbell and 40#(25#) with dumbbells
If you have 1 DB or KB, do
30-20-10-20-30
(Alternate arms every 5 reps)
Rest 5:00 then,
Ab circuit
20 reps each of:
Russian Twist
V-ups
Leg flutters 20 reps per leg
Bicycles 20 reps per leg
Reverse crunches
Start with knees bent and feet on the ground
Bring knees towards chest and lift glutes and lower
back off the ground.
If you’re feeling strong, do it again!
If once is enough, roll over and do 1:00 of a seal stretch
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