- 8-10 Rounds
100m run
8 burpee over parallette
8 KBS
Rest 1:1 pace. Each round should be at least a second faster than previous
- B) Accumuate 2500m-3000m on the rower
Every 5 minutes get off and perform 1 round of
8 burpee
8 step up step down
:30 FLR hold
:30 plank hold