Intervals

Row Or Bike

2 Sets Of:

60 sec on/30 sec off x 8 rounds (12 min)

-Rest 4 min and repeat-

Carries

For Quality 4 Rounds:

• 40m KB fr. Carry
• 40m DB OH Carry
• 20m/20m KB Suitcase Carry

*Build up weight
*rest as needed between rounds