- 3 minutes of cadence work
- Fall and pull drill, 50 m of the following
- Alternate between 3 stationary pulls and 3 falling pulls
- Do it again with 5 of each per cycle
4 Rounds of:
- 4 Minutes on, 3 Minutes off
- Same distance or further every round!
- Foul if you lose distance per round.
Foul or Mobility
Within 2 minutes of finishing the last round of the run, do the following…
If you lost distance per round your finisher is:
- Max burpees in 2 minutes
If you kept it consistent or improved:
- 12 GHD situps
- 1 minute of banded hamstring mobility