Warm up: Coach’s Choice
Strength/Skill: 30 Minute AMRAP
500/450mBike Erg or 12/10 Assault Bike Cals
200m Row
20 Crossover Single Unders
1000/900m Bike Erg or 24/20 Assault Bike Cals
400m Row
20 Crossover Single Unders
1500/1350m Bike Erg or 36/30 Assault Bike Cals
600m Row
20 Crossover Single Unders
2000/1800mBike Erg or 48/40 Assault Bike Cals
800m Row
20 Crossover Single Unders
2500/2250m Bike Erg or 60/50 Assault Bike Cals
1000m Row
20 Crossover Single Unders
Stimulus/Focus: Find a pace and settle in . . . see how far you get.
Cool Down: Tabata Handstand Holds