“4k Definition”
Group Warm Up:
400m Row: 2 rounds
10 Prisoner Good Mornings
20 Sec Plank
40 Single Skips
Cardio Work: 4000m Bike D5 (10 min TC)
RXD+ (1:45/2:00 pace)
RXD (1:50/2:05 pace)
SCALED+ (2:00/2:15 pace)
SCALED (2:10/2:25 pace)
Strength Work: Barbell Cycling
(10 mins to establish complex max)
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Hang Power Clean
1 Deadlift
Group Finisher: 6 sets
200m Row / 30 secs Rest
Score = Worst Row Time