1
3 min Ride/Row
3 Rounds
5 Scap Pulls
5 Glute Ham Raises or Good Mornings
5ea Arm DB Plank Rows
(10 min)
2
Single Leg KB Deadlift
5x10 each leg
(15 min)
3
50/35 Cal Ride
400m KB or DB Walk
50 Double Unders
*1 KB/DB locked out overhead and the other held in farmers carry. Switch as needed.
*16 min Timecap
4
500m Recovery Row
(5 min)