Warm up

400m Run


Coaches choice for stretch and warm up



Cover as much distance as possible in 20 mins Run, Bike or Row in any amount or any splits as desired. 

A minimum of 400 m running, and 500 m rowing must be completed. 

Record total distance ran, total distance biked, and total distance rowed in addition to the combined total.

Cash out

3 Sets for Quality

10 1-Arm Dumbbell Single Leg Deadlifts (each leg)

25 Hollow Rocks