Warm Up: Individual Warm Up / Mobility
Workout: For Time (30 min TC)
Must Complete Row First then complete any order:
Rx Option: (20/16)
1600m Row
150 Step Ups
3200m Bike
150 Du’s
1600m Ski
Scaled Option: (20/16)
1200m Row
120 Step Ups
2000m Bike
240 Skips
1200m Ski
Into:
Strength: EMOM
Thrusters
6 x 3 reps
1 x 8 reps
5k Challenge
Base Run
20 minute Walk
25 minute Walk / Jog
30 minute Jog
See App for Details
Mobility / Cool Down
Hip Flexor Stretch
Butterfly Groin Stretch
Happy & Angry Cat
Lat Stretch Bench
WP Tricep Stretch
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