Warm up
1400m Row Easy
5 Plank Walkout
6 Lunge/Lunge + Squat
7 Prisoner Dead Lift
8 Farmers March
4R @ 70% intensity
750m Row +/- 5 sec
Rest 2 mins/round
3:31, 3:24, 3:31, 3:24
4R @ 70% intensity
600m Run +/- 5 sec
Rest 2 mins/run
3:15, 3:21, 3:21, 3:18
E2MOM 10 (Every 2 mins for 10 mins)
Partners: 90 sec max distance Farmer’s Carry @16kg