Build-the-Base

For time:
Row, 1000 m
Bike, 375
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Row, 750 m
Bike, 750
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Row, 500 m
Bike, 1125
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Row, 250 m
Bike 1500

Goal: sub 30 mins

This is all about consistency again. The row and bike should be strong and sustained efforts. The front rack lunge should be challenging but not devastating. Use a load that you are confident you can get 50 ft done unbroken but you shouldn’t be able to do all 100 ft unless it was a real gut check. If you pace this right you will want to put the weight down once or twice with a short break during the lunges.

Post Work
1x:
2-3min Per Side Couch Stretch
2min Per Side Pigeon Stretch