3 Rounds
800 Meter Run
2 Min Recovery Row or Walk
400 Meter Run
2 Min Recovery Row or Walk

MAx: 600/300

MVx: 400/200

GOALS + GUIDANCE: Move FAST on the two intervals, and use the 2 minute recovery to… recover! The 800 will take around 4 minutes and the 400 around 2 minutes. Target sub 30 min (including rest).

3 Rounds
10 Barbell Bent Over Row
Rest :15
10 Barbell Curls

Rest :15

10 Barbell Press

Rest :60

*6/10 effort