5 mins quick dynamic


Run / Row Recovery

4 Rounds at an easy and consistent pace
400m Row (3-350m if you aren’t a strong rower)
400m Run
-Rest/walk 1 min between rounds-
*Recording your time today is optional, don’t worry about it if you are just treating today as active recovery. Regardless of whether you record your time however, your goal is a steady consistent pace across. Try writing down each round time to see how consistent you are able to stay / if you are able to get negative splits


Turkish Get Up x 2

3 Rounds:
2 unbroken Turkish Get-ups per arm
20-30 Secs GHD paddle or hold