Tue Aug 12 "Five On It"

Move

1) AMRAP 25

200m Run OR Farmer Carry
8 Cal Row
8 Sit Ups
8 Cal Bike
1 Minute Rest

Train

1) Five On It

At the 0:00: 1600m Run

At the 10:00: On the 3:00 x 5 Rounds
15/12 Cal Row
10 GHD Sit Ups
12/10 Cal Bike

Stimulus

1) The run serves as a buy in to pre-fatigue before the hard intervals. The intervals are meant to be performed at an RPE 8-9. Each interval should be completed in 2:30 or less, allowing for roughly 30 seconds of rest. Adjust calories and reps as needed to accomplish this. Watch the volume of GHD sit ups if you are not used to this volume.

Extra Credit

5 Rounds:
1:00 Row
16 Alternating Bent Over Row w/ Dumbbells