20 min AMRAP **add 4 V ups and 25ft every round
400m Run
12 V ups
50ft Farmers Carry
-rest 2 Mins-
20 MIN AMRAP – alternate stations with a partner
Partner 1: 500m Ski
Partner 2: 500m Row
* Each partner performs 10 Alt DB C+J then swap machines
** Score Row Calories
Program Notes: Intentions of today is to find a way to settle into a pace to sustain for 20+ mins. Consistency across your
runs and machine efforts is key to finding your zone two threshold and improving upon it over time. If, for example, your two mins
of transition time feels no where ike enough rest, youre likely to have to heavily increased your pace on the back half of the first amrap
Stay consistently moving across your 40 mins, smooth is fast in this one!
RX+: 50/35
Intermediate: Same as RX
Scaled: Reduce all distances by 100m, 25/15,
Beginner: Reduce all distances by 200m or more if needed
Longevity:*** scale away from running based on the individual.