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 βœ…

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!! πŸ‘ŠπŸ»

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 πŸ‘πŸ»

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