Warm-Up
-400 M Run
For 12 minutes - Rest 30 seconds between each movement
- Row 30 Seconds
- Hold Plank for 30 Seconds
- Hold Plank for 30 Seconds
Everyone will need to rotate to rower once every 3 movement
Met-Con
2x for Time
- 800 Meter Run
- Rest 1 Minute
- 600 Meter Run
- Rest 1 Minute
- 400 Meter Run
- Rest 1 Minute
- 200 Meter Run
- Rest 1 Minute
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