Morse code metabolic intervals

Post Warm-Up Wind-Up

2 Rounds:

  • 10 air squats
  • 100 meter dash
  • 10 static lunges
  • 100 meter dash
  • 25 meter left-only pulls
  • 25 meter right-only pulls


3 rounds:

  • 200 meter run
    • 30 second rest
  • 800 meter run
    • 2 minute rest


3 rounds:

A1) row 250m
A2) your choice of:

  • 20 sit-ups
  • 1 minute weighted plank


Short and sweet… This is another one of those where the tight rest intervals force your metabolism to work double-time to catch up.  If you do well at this, thank Mark.



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