WORKOUT (PERFORMANCE)
ON A 30:00 RUNNING CLOCK...
1600m Run / 5 x Stairs
-Immediately Into
8 ROUNDS
10 DB or KB Alt. Farmers Lunges @ moderate-heavy
12 x Anchored Sit-up Throws (to wall)
-Immediately Into
Max Cal Bike/Row/Ski w/ Time Remaining.

FITNESS
ON A 30:00 RUNNING CLOCK...
1200m Run / 4 x Stairs
-Immediately Into
8 ROUNDS
8 DB or KB Alt. Farmers Lunges @ moderate
10 x Anchored Sit-up Throws (in air)
-Immediately Into
Max Cal Bike/Row/Ski w/ Time Remaining.

• RPE 8