Endurance 1-16-16

Goblet Bear Suicide

Row

2000 Meters~ 20 intervals of 100 meters

100 Meter Row FAST!  (Men minimum 1:50/500, Women minimum 2:00/500)

30 second break while doing 5 Kettle-Bell Goblet Squats (light weight)

Ski-erg

6 Rounds

200 Meter Alternate Leg Ski (slow and steady)

Squat Thrust-Broad Jump (length of the gym)

Bear Crawl (length of the gym)

1 Suicide Run (length of the gym)

Cycling

Moderate pace

 

 

 

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