Warm-up:

  • 1000m row

Bodyweight strength:

  • max push-ups in 1:00
  • 3 rounds @ 50% of max push-ups (rest as needed)
  • 4:00 plank (rotate to side plank as needed)

3 Rounds (try to get the same time each round):

  • 500m row (1:55, 1:56, 1:53)
  • 400m run

* 2 minutes rest between each round

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