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)
cossack squats
5 rds 191m row
A. 4rounds(recovery pace)
500m run
1.0km bike
10 pistol(L+R=1)
100ft KB front rack carry(20kg)
50 sdhp would sub the row in this case?
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
4+140m Rx. Slow and steady pace today.
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
Impressive as usual Al!
Thanks Logan, good job you as well!! 👊🏻
Good to have you back and setting the pace as usual!
Thanks Mike 👍🏻