STRENGTH / FOUNDATION
10:00:
3 DB FLOOR PRESS L/R
5 DB ROW L/R
WOD
30:00 CAP:
1200M RUN
40/32 PUSHUPS
40 LUNGES
40 SITUPS
800M RUN
30/24 PUSHUPS
30 LUNGES
30 SITUPS
400M RUN
20/16 PUSHUPS
20 LUNGES
20 SITUPS
*ROW SUB: 1500-1000-500M (W -120M)
BIKE SUB: 3600-2400-1200M (W -300M)
COOL DOWN