Birdneck – Endurance
Metcon (No Measure)
0-5 ROW (MIDDLE MINUTE FAST)
5-10 BIKE (MIDDLE MINUTE FAST)
CYCLE
400 RUN
CYCLE – on the rower
15-20 ROW (MIDDLE MINUTE FAST)
20-25 BIKE (MIDDLE MINUTE FAST)
CYCLE
400 RUN
CYCLE – on the rower
30-35 ROW (MIDDLE MINUTE FAST)
35-40 BIKE (MIDDLE MINUTE FAST)
CYCLE
800 RUN
CYCLE
**** CYCLE = 10 BARBELL CURLS + 10 SINCLE DB OVERHEAD TRICEP EXTENSIONS.