June 12, 2017

Part1:
500m run (1 lap will do)
25 burpees
500m row
400m run
20 burpees
400m row
300m run (speed limit sign)
15 burpees
300m row

20 min cap should do…

Part 2:
Team relays – next person in Line can start as soon as first person gets off the bike

Each person should complete 3 rounds of:
20/15/10 cal bike
10 box jump overs (30/24/20″)
30 walking lunges

Posted on June 14, 2017 in Endurance