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