[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds