A. Functional Endurance

Amrap‘10
Partner A: accumulates Meters on Ski Erg
Partner B:
10 WB (20/14)
20 m Medball walking lunges
10 WB
-> switch after Partner B is done
(Rest 2 min)

Amrap‘10
200 m indoor run
100 m KB Carry (50 m Front rack+50 m farmers)
(Rest 2 min)

Amrap‘10
400 m row
20 m burpee over rower

A. Endurance Mixed Zones

For 20 min in Zone 2 do (nosebreathing if possible)

4 Min row
4 min EchoBike
3 min row
3 min EchoBike
2 min row
2 min EchoBike
1 min row
1 min EchoBike

At 22:00 do 4 sets every 4:30

1. 60/45 Cal Row

2. 45/30 Cal Echo Bike

Finish each set sub 3:00