Tue Oct 20

Train/Move
800m Run
500m Row
800m Run

Rest 3 Min

400m Run
1000m Row
400m Run

*sub 800m Run for 2400/2000m Bike

Warm-up
3 Sets:
1 Min Cardio
10/10 Kneeling DB Press
5 Inchworms
20 Banded Face Pulls
20s Ring Support or Plank Hold

Strength
Alternating EMOM x 12 Mins:
1) 6-10 DB Strict Press + Max Reps Push-ups
2) 20 Alternating DB Hammer Curl
3) 20 DB Lateral Raise
4) 30 Banded Pull-aparts

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Stimulus
Strength: lots of reps here, make sure to focus on your form over checking boxes. DB Strict Presses can be Strict HSPU, Push-ups can be Kipping HSPU

Train/Move: start slow on the first run/bike, build in intensity for the row, work hard on the last run/bike as you will get 3 minutes to recover. The second half should be the same format of pacing

Games Prep:
Every 90s x 10:
45s Double-unders
25’ HS Walk