For time: 1 Mile Run 2000m Row (3.125 miles) 5000m Bike
We’re going to try and match the pace for each of these three cardio pieces. If you’re a strong runner, try to slow it down to a pace that you can match on the bike and row portions.
3×12 Weighted Hanging Knee Raises
Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees
Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.
Core: 3 sets of 20s weighted plank
Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.
