3×12 alternating back rack step back lunge
then
3×4 strict shoulder press
3 rounds
With a partner
Partner A Runs 400m while Partner B Rows 500m/400m
Once both complete their portion, switch:
Partner B Runs 400m while Partner A Rows 500m/400m
Rest 3:00 after each round
Score is total time including two rests
16 minute EMOM for total reps
A)Bike (calories)
B)Dumbbell Box Step Ups
C)Hanging Knee Raise (Advanced Toes to Bar)
D)Rest
6:30PM @ Heights High School
warmup, your favorite, 3 laps of in and outs
1 mile run, rest 5 minutes
2x800m at mile pace, rest 3 minutes in between
2x400m at mile pace, rest 1.5 minutes in between
followed up by some core work 🙂
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