2 sets:
100ft high knees/100ft butt kicks/ 100ft side step (R/L)

5 rounds:
– 10 sec max in place high knees
– 20 sec rest

“Row your ass off”

  • 60 sec row max meters
  • 4 minutes rest
  • 60 sec row max meters
  • 4 minutes rest
  • 50 sec row max meters
  • 4 minutes rest
  • 50 sec row max meters
  • 4 minutes rest
  • 40 sec row max meters
  • 4 minutes rest
  • 40 sec max meters

*Stretch between each row