Move

30 Minute AMRAP:
400m Bike
200m Row
10 Knee-Raises (Or Abmat Sit-ups)

Workout of the day

“No Shoes, No Shirt, No Problem”

For Time:
4000m Echo Bike
2000m Row
100 Toes-To-Bar

Work in intervals of 2 minutes on, 1 minute off

Stimulus

Work hard for two minutes, rest for one minute, completing as much work as possible during your work interval. Times will be between 27-38 minutes (cap), repeat workout from November 17, 2021