1. Warm-up
200 RT, Leg Swings, Back Twist, PVC
2. Bitch Work
Before the Row go for a 800 meter run, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row
Then
Row 20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age
3. Met-Con
AMRAP 7 Minutes:
10 Wallballs 30/20lbs
10 Chest to Bar Pull Ups
4. Strength Accessory
Back Rack Walking Lunges – 4×10 Steps (Per Side)
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