Short Distance Run and Row Challenge

Warm-up

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

Then…

  • Carioca
  • Single-leg  pulls
  • Pose-jacks

Workout

AMRAP 16:

  • 400 m run
  • 500 m row

NB: there’s no rest in this one, dig deep and fight it out!

Core work finisher

3 rounds:

  • 1 minute plank
  • 1 minute super-man

Obviously, if you need to then take breaks but accumulate the whole minute in those positions!

 

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