- 1. Warm-Up (5 mins)
- Quickly Complete Dynamic Warmup
- 2. Grunt Work (30 mins)
- 6×400/350m Row
- Cycle through with a partner or two
- *these are to be treated as sprints NOT casual*
- 3. Interval
- 3 Rounds
- 2 min AMRAP
- 20 Box Jumps 24/20
- ME Pull-ups in remaining time
- Rest 1 min