• 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