Endurance Week of 18th

 In Endurance

Run 1 mile easy add about 30-60 seconds  to your 5k pace then,

4 rounds of:
Run 400 meters all out effort
Row 1000 all out effort
Rest 3 minutes between each round

Run 1 mile easy to cool down.

30 minute AMRAP
10 burpees
10 Spider-Man planks
10 wall balls
400 meter run

Cash out
8 rounds
8 front squats with kettle bell
25 meter farmers carry
You can only put the KB down once!
Work with a light weight.

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