40 min AMRAP @ moderate pace
800m run
30 cal assault bike
400m sand bag run
30 cal row
20 GHD sit-ups
Try and hold a steady pace for the entire 40 minutes. Try think of the workout as a conversational pace. The idea here is to have the heart rate at a moderate rate for an extended period of time to increase aerobic fitness
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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