Thursday 12.6.2017



Every 8 minutes, for 40 minutes (5 sets):
Run 400 Meters
12 Front Squats*
12 Pull-ups
Row 400 Meters

*Choose a weight on the Front Squats that will challenge you to complete each set unbroken (or close to that)
*Record your time for each set, and add them together for total working time.


You can find today’s workout here:


Every 3 minutes, for 30 minutes (10 sets):
12/9 Cal Bike
15/12 Cal Row

@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.

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