A. q(7:00) x 4 rdsBike 800m @ RPE 4-5Row or Run 400m @ RPE 4-55-10 stepback/stepup burpees (no jump)Crossover bands: ATYT x 7 reps B. [20] Foam roll recovery:-quads-glutes/hams-upper back-lats
02 09 23
A. 6 rds: Work [4] + Rest [2]Row 15/12 Cals5 Sandbag to ShoulderRow 9/7 CalsMax Burpees over rower w.r.t OR Echo Bike Cals *Score is total burpees or Echo Cals B. 5 Rds:0:30 Pullup bar hang0:30 Hollow Rocks or L-sit1:00
02 02 23
A. OTM [16], Work/Rest (0:40/0:20)1. 2 WW + HS Hold / Plank2. Burpees to 6″ target3. 2xKB Farmers or Sandbag hold + standing march4. Echo Bike Cals Rest 3:00 4RFT:2 WW9/7 Cal Ski100′ 2xKB Farmers or Sandbag Carry (2 gym