“if you ain’t first, you’re last”

week 13 day 4

for time (30-min)

  • 1000m row/ski/bike
  • 20 burpees to target
  • 800m row
  • 25 burpees to target
  • 600m row
  • 30 burpees to target
  • 400m row
  • 35 burpees to target
  • 200 m row
  • 40 burpees to target

*use same machine for entire workout,  athletes choice which to use* 

accessory/pump

3 sets :

  • 10 kb cossak (5 each leg)
  • 10 heel elevated goblet squat *narrow stance*
  • 50 ft overhead kb carry
  • 1-min in each pose
    • couch stretch (each side)
    • lizard (each side)
    • frog pose