5 Sets:

2 mins on Rower @ 80-85% effort
2 mins Rest

*This is our last progression on this row.


30 min AMRAP @ Sustainable effort

200m Run
7 Burpees no jump
9 Wall Balls
1 min AirBIke @ Recovery Pace

*Intention should be to have a fast but managable pace on Run / Burpee / Wall Balls but use the AirBIke as a recovery station vs just “resting”