Skill
Tabata Row or Bike for Calories

It’s your choice of a rower or bike today and you’ll be using it for the both the skill work and the workout! We’ll start out with some sprints on your machine of choice using the tabata clock. The goal here will be to push the pace during that twenty seconds of work and do your best to recover during the rest. Your score here will be total cals completed after eight rounds of work.

Workout of the Day
with a clock set for 20 minutes
2k row or 5k bike
then
500m uneven farmer carry
then
max meters on rower or bike

Your pace in the workout will be much different than the skill work. Unlike the tabata this will be all about finding a sustainable long term pace. You’ll start the workout with either 2,000 meters on the rower or 5,000 meters on the bike. Once you’re done there grab two weights of your choice and carry them all the way around the building. You will leave out one of the roll up doors in the same direction as the 400 meter track, make your way all the way around the building until you make it back to the same doors you left through. For the farmers carry the weights are up to you. Choosing something that you could carry at least 100 or so meters at a time without putting them down would be a good choice. Once you’re back from the farmers carry you’ll hop back on your bike or rower and complete as many meters as you can in the time remaining on the twenty minute clock! Your score today will be total meters so decide on your pace depending on how much time you have left when you return to the gym and finish strong!