Warm-up
Row Tabata
0-1 slow row-
1-2 moderate
2-3 fast
3-4 slow
4-5 fast
5-6 moderate
6-7 fast
7-8- row the whole minute at moderate
0-1 slow row-
1-2 moderate
2-3 fast
3-4 slow
4-5 fast
5-6 moderate
6-7 fast
7-8- row the whole minute at moderate
Metcon
30 AMRAP
20 knee to elbow mountain climbers
10 knee raises
10 barbell back squats
10- 1 box jump, 2 squats on top of box
10 barbell bent over row
200 m run
20 knee to elbow mountain climbers
10 knee raises
10 barbell back squats
10- 1 box jump, 2 squats on top of box
10 barbell bent over row
200 m run
This is a marathon, not a sprint. A consistent pace is needed. Try and rest at the transitions and keep the movements unbroken.