Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 air squats
10 seated banded rows
10 sit-ups
Strength
All tracks
4 rounds
15 DB bench press
15 DB pull-overs
:30 side plank
WOD
All tracks
16 min AMRAP
20 Russian KBS
30 v-ups
600m run
Fathom – a 16 min AMRAP
Gear – since the runs are a lot longer, this workout will feel like it goes by faster than a typical 16 minute workout.
Knots – this one is not meant to be a sprint, but a constant piece of consistent effort. Do not “push” any piece of this.
Current – once you come in from your run, it’s all square time
