Friday, September 14th




Team Dynamic/Speed Ladder


Double Tabata the following:

  • Mountain Climbers
  • Rowing

Strength/Midline Stability:

I) 3 X 100m 1 Arm Overhead KB Walk

II) 2 X 200m KB Baby Walk (Hold KB on your chest with arms crossed - don't let it fall below your chest)

III) 2 X 200m 1 Arm KB Farmer Carry


3 sets of the following:

  • 30/25 Cal Row
  • 15 Burpees Over the Erg

*Rest as needed between sets

**Score is fastest time completing one round