500M Row

50 Single Unders

20 In-place high Knees

10 Samson Stretches

25 L-Leg SUs

25 R-Leg SUs

20 In-Place Butt Kickers

10 Thread the needle

30 Dubs or 5 attempts

benefits of cardio

Pic courtesy of Live Healthy MD.  Cardio Day!  Some good reasons listed in the pic on why we do what we do….


3 Rounds:

1000M Row

120 Double Unders

800M Run

Time Cap – 40 Min

Just know you will be at this one for a while.  A sprint at the beginning does you no favors.  Find a pace you can maintain without breaking.  Only worry about picking up the speed when you get close to the end.

Scaling Options:

DUs -> 120 Penguin Hops -> 360 Single Unders

800M run -> 1.5 mile on Assault Bike

100M row -> 50 Sumo Deadlift High Pulls (95/65 or 75/55)

Cool Down:

Calf stretch on rig – 1 Min per side


Roll out T-spine – 30 passes

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