Monday 8-23-21


3 rounds for time

500/400m row

400m run

30 GHD situps


10 min to complete,

round 1

20 slow pulls on rower

10 straight leg situps

100m slow jog

round 2

20 moderate pulls on rower

10 heels together situps

100m moderate jog

round 3

20 fast pulls on rower

10 v ups stups

100m jog faster than last round

round 4

200m/150m row

200m run

12 min to complete

GHD practice

jump rope practice singles or doubles

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