Friday

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