50-40-30-20-10
DB Step […]

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

MAx: 15 attempts, 13/10 cals, 150m run
MVx: 60 singles, 11/8 cals, 100m run

GOALS + GUIDANCE: CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 […]

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 […]

1200 Meter Run
Then
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs, 20″
Then
47 Goblet Squats

MCx: 70/53
MAx: 1k run, knee or pike ups, step up and overs, 53/35
MVx: 800m run, 10 rounds: 8 leg lifts or v-ups, in+out step ups, 35/26

GOALS + GUIDANCE: Run the 1200 meters in around […]