WARMUP
1:30 Bike (Mod-Light Pace)
1:30 Row (Mod-Light Pace)
Immediately Into…
AMRAP x 4 MINUTES
2 Up-Down (Plate Step-Up Optional)
4 Hollow or Tuck Rocks
6 Air Squats
WORKOUT
2 ROUNDS FOR TIME
1000/800m Row
60 Sit-Ups
40/35 Cal Bike
20 Up-Downs to Plate
500/400m Row
30 Sit-Ups
20/15 Cal Bike
10 Up-Downs to Plate
(Score is Time)
OPTIONAL AFTER PARTY
FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*
Week 3 of 4 — “”Chad”” Extra Credit
*Weight Vest Optional
(No Measure)
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