BASE

4 Sets

500m Row @ Race Pace

- Rest 2min b/t sets -

*Race Pace = 2K PR Pace

OR

4 Sets

2:30 AMRAP Bike @ Race Pace

- Rest 2:30 b/t sets -

*Target Goal = 25% or more of 10min Max Cal Score

EMOM 10

1: 15 V-Ups

2: AMRAP Dball Bearhug Hold