200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 row

:30 Ski erg

10 Iron Cross

10 Huggers

10 Over & Backs


In 7 Min, Complete:

400M Run

300/250M Row

250/200M Ski Erg


Repeat for total of 5 rounds.

Score = slowest round

Video courtesy of Dark Horse Rowing.

Cardio Friday!!!  So, lots of work to get done per round, but if you stay efficient in the movement, you’ll make it under the 7 minutes every round and get some rest between rounds.  Run should be roughly a 2 min pace for the 400M, then keep your 2 min for a 500M row pace to get through the 300/250M row, and this should give you some extra time to get through the Ski Erg.

Scaling Options:

Run -> 28/20 Cal Echo Bike (ELITE: Wear Vest, for run only)

Cool Down:

Heel cord mash on barbell – 2 Min per side


Banded Bully Stretch – 1 Min per side