Warm Up
200m Run or Ski Erg
200m Ski Erg or Run
200m Run or Ski Erg
200m Ski Erg or Run
3:00 Rolling out Upper back on black rollers
2 Rounds
Down and back Samson Lunge
10 Pushups
10 Air Squats
10 Hanging STRAIGHT LEG knee raises
WOD
Go back and look at your 2K time. If you dont have one then 1:55 for men and 2:00 for women
4 rounds on rower
1:30 min @ 2k row pace + 15seconds
1:00 min @ 2k pace + 5sec
:30 seconds @ 2k pace - 10sec
Rest 2:00 between rounds
*Each round with rest included at end takes 5:00mins so total work out is 20:00 minutes