Short Run-Row Interval Mix

Warm-up

  • 200 m run
  • 450 m row
    • 150 m legs only
    • 150 m arms only
    • 150 m full cycle
  • Basic dynamic mobility

Drills

  • Curb drill: both sides, then back
  • Hopping drills

Workout

4 rounds:

  • 400 m run
  • 500 m row
  • 2 minute rest

NB: NO REST between run and row!

Finisher

AMRAP 7min

  • 10 med-ball cleans
  • 15 wall balls
  • 20 med-ball sit-ups
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