PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Ankle Stretch on Box x 45 seconds per side

Followed by…

Two sets of:
Row x 90 seconds
Cossack Squat or Pistol Squat x 6-8 reps per side
Prone Plank x 30 seconds

Then…

A.

Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)

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Aaron Danielson
Aaron Danielson
March 19, 2023 2:02 pm

cossack squats
5 rds 191m row

Onfire
Onfire
March 16, 2023 9:28 pm

A. 4rounds(recovery pace)

500m run
1.0km bike
10 pistol(L+R=1)
100ft KB front rack carry(20kg)

renato
renato
March 16, 2023 5:08 pm

50 sdhp would sub the row in this case?

Mike Slagle
Mike Slagle
March 16, 2023 2:47 pm

This was a fun one to out your head down and grind through. I ran 800m outside before going to the basement for 40 rower cals and the rest of the work.

4 rounds + 8 cals

Logan Harris
Logan Harris
March 16, 2023 5:29 am

4+140m Rx. Slow and steady pace today.

Al F
Al F
March 16, 2023 2:39 am

Back home for a couple of weeks and into it again!!

Warmup done ✅

A. AMRAP 40 mins
500m row
400m run
30 cal hand bike
20 alt Cossack squats
100ft 2x24kg FR carry

5rds + 10m

Logan Harris
Logan Harris
March 16, 2023 5:29 am
Reply to  Al F

Impressive as usual Al!

Al F
Al F
March 16, 2023 10:19 am
Reply to  Logan Harris

Thanks Logan, good job you as well!! 👊🏻

Mike Slagle
Mike Slagle
March 16, 2023 2:47 pm
Reply to  Al F

Good to have you back and setting the pace as usual!

Al F
Al F
March 16, 2023 10:51 pm
Reply to  Mike Slagle

Thanks Mike 👍🏻

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