Intervals

Strength

30min AMRAP

FITNESS

30min AMRAP

Run 200m or Row 250/200m

2 Rounds

5 Ring Rows

5 Box / Bench Push Ups

10 Alt Step Ups 24/20

5 Box / Bench Push Ups

*1min rest after the 2 rounds, before heading out for next run

Run = 1 rep

PERFORMANCE

30min AMRAP

Run 200m or Row 250/200m

2 Rounds

5 Pull-ups

10 Push-ups

10 Alt Step Ups 24/20

*1min rest after the 2 rounds, before heading out for next run

Run = 1 rep

COMPETITION

30min AMRAP w/ Vest

Run 200m or Row 250/200m

2 Rounds

5 Pull-ups

10 Push-ups

10 Alt Step Ups 24/20

*1min rest after the 2 rounds, before heading out for next run

Run = 1 rep