September 4, 2018 by thao

9/5/18 QuickFit

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Warm Up – 5 Mins
2 Rounds:
200m Run
8 light Russian KBS
:30 sec Plank

Row Intervals – 8 Mins
6 Rounds Rowling Game
Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees

Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Run

 

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