COACHES WARM UP
MONOSTRUCTUAL GOAT
4 rounds of:
Max calories on Assault Bike - 25 seconds
95 seconds rest.
*Goal is to stay within 2 calories of each interval.
WOD
600m Run
Then 3 rounds of:
20 Cal Row OR Bike
100m Farmer Carry - 20/15kg
Then,
600m Run
Time Cap: 20 minutes