PERFORMANCE

FOR TIME
800m Run / 3 x Stairs
60/50 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (50/35)
600m Run / 2 x Stairs
40/30 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
400m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

FITNESS

FOR TIME
600m Run / 2 x Stairs
50/40 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (Light)
400m Run / 1 x Stairs
30/25 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
300m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

• RPE 7
• Cap: 25:00
• Video https://vimeo.com/919085008?share=copy