WARM-UP:
2K MACHINE PROGRESSIVE TIME TRIAL
EVERY 250M INCREASE SPEED AND PACE.
(*4K ON BIKE ERG)
THEN
2 RDS:
10 BANDED STEPS
10 SCAP PUSH-UPS
10 LUNGE W/ ROTATION
CONDITIONING:
24-18-12
ROW CALORIES
DUMBBELL BOX STEP-UPS (50/35)
… DIRECTLY INTO:
12-18-24
HANG DB CLEANS (50/35)
WALL BALLS (20/14)