Hybrid Cardio

Warm up

250 m row

50 single unders

15 cal bike or ski

10 knee to chest

10 DB goblet squat

 

Conditioning

For time:

1,000 m row (or 800m Run)

100 double unders or 250 single unders

20 single arm DB thruster (22,5 kg/15 kg)

–

50/40 Cal bike or ski

50 Box step ups

15 toes to bar

–

500 m row (or 400m Run)

50 Double unders or 125 single ubders

20 single arm DB thruster (22,5 kg/15 kg)

–

25/20 Cal bike or ski

25 Box step ups 

15 toes to bar

35 Min Cap time