Warm Up:

3 Rounds...

  • 1:00 Row
    • :30 Rotate
  • 1:00 Russian KB Swings
    • :30 Rotate
  • 1:00 Evil Wheels
    • :30 Rotate

Sprints:

  • :15 Sprint
    • ~:15 Recover
  • :30 Sprint
    • ~:30 Recover
  • :45 Sprint
    • ~:45 Recover
  • 1:00 Sprint
    • ~1:00 Recover
  • 1:15 Sprint
    • ~1:15 Recover

4 MINUTE REST

  • 1:15 Sprint
    • ~1:15 Recover
  • 1:00 Sprint
    • ~1:00 Recover
  • :45 Sprint
    • ~:45 Recover
  • :30 Sprint
    • ~:30 Recover
  • :15 Sprint
    • ~:15 Recover

Workout:

2 Rounds...

  • 2:00 Max Row for Calories
    • :30 Rest
  • 2:00 Max KB Swings
    • :30 Rest