Warm Up:
Old man
Running Drills
OTM-4min
100m Run
“Two Truths and a Lie” Pt 2
200m Run
1 min Rest
X4
400m Run
2 min Rest
X3
800m Run
3 min Rest
x2
OR
500m Bike Erg
1 min Rest
X4
1000m Bike Erg
2 min Rest
X3
2500m Bike Erg
3 min Rest
x2
OR
250m Row
1 min Rest
X4
500m Row
2 min Rest
X3
1000m Row
3 min Rest
x2
Extras:
7×1 OH Press
10×1 Weighted Pull ups