WARMUP
COACH LED
1min Row / Bike
25’ Knee Hugs
25’ Toe Grabs
50’ Side Shuffle (25’ e/s)
25’ High Knees
25’ Butt Kickers
1min Row / Bike
25’ Toe Walk
25’ Heel Walk
25’ High Skips
25’ Broad Skips
1min Row / Bike
25’ Walking Samson Lunges
25’ Reverse Walking Samson Lunges
25’ Alt. Side Lunges
25’ Inch Worms
WORKOUT
“THE TORTOISE AND THE HARE”
FOR TIME
2000/1600m Row*
30/25 Cal Bike
1000/800m Row*
60/50 Cal Bike
500/400m Row
100/85 Cal Bike
(Score is Time)
Weather dependent outdoor run is an option for the first two runs 2000/1600m Row = 1 mile Run
1000/800m Row* = 1/2 mile Run
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