REGULAR HOURS TODAY!

For time:
Row, 3000/2400 m
100/80 Bike Calories
Goal: Sub 22 mins

Today’s workout is more or less focused on just getting the work done. We want you to focus on a steady, consistent pace from start to finish. There is a goal time of sub 22 minutes, however, you may also just focus on getting the work done and reduce the distance or simply work for a period of time on each movement. The 3k row should take roughly 12-15 minutes. The 100/80 calories on the bike should take roughly 8-10 minutes.

Post Work
2-3 rounds for quality of:
Banded Lateral Walk, L 25 ft/R 25 ft
6 L/6 R Single Leg Glute Bridges
Hollow Hold, 20 secs