4 x AMRAP 5

400 Meter Run

18/15 Cal Bike

Max Cal Row

Rest 2:00 b/w Sets

MAx: 300m, 15/12 cals

MVx: 200m, 12/9 cals

GOALS + GUIDANCE: In the 5 minute period, run 400 meters in 2:00 or less, bike the designated calories in :90 or less, and in the remaining :90 row as many calories as possible. Target 80-85% effort, and recover in the 2:00 between AMRAPs. Record total calories.

EMOM 9
1 – 0:45 Copenhagen Plank (R)
2 – 0:45 Copenhagen Plank (L)
3 – 0:45 Hollow Hold

MVx: side planks, deadbug hold