2 Rounds
1k/800 Meter Row
48/40 Cal Bike
200 Meter Lunge
1k/800 Meter Row
48/40 Cal BIke
200 Meter Farmer’s Carry

MCx: 53/35
MAx: 800/600m, 43/35 cals, 150m, 35/26
MVx: 600/400m, 38/30 cals, 100m, 26/18

GOALS + GUIDANCE: This one will test your endurance, grip and grit! Start with a steady, sustainable pace on the row and bike, don’t empty the tank early. Break the 200m lunge into short, consistent sets (30-50) and timed, short breaks (5-10 second countdowns). On the second half, choose a moderate weight for the farmer’s carry, that you may have to break at the turnaround point. This workout is about mental toughness and pacing, Chip away at each section and keep moving forward.Target 40-45 minutes.