Full Gasser
Every 2-Min on the Minute:
50 yd sprint out and back x 2
Rest remainder of 2-Min
Repeat for 6 RNDS
Erg sprints back at the gym for non-runners:
8 RNDS x (R – 250 m, W – 225 m, B – 200 m) every 2 Min on the Min (the rest period can be a light row or they can come completely off the machine)
Cardio Blaster: 12-min
30 secs/exercise, rest 30 sec and repeat x 4
Step back lunges w/knee drive (R) (advanced – get some air under front foot)
Step back lunges w/knee drive (L)
Dips
Ninjas
Star Crunches
Rest