“Boat Race”
3 Rounds:
Row 500 Meters
El Monte Run
Rest 3:00 between rounds.

AlPha

"Titanic" Part #2
For Time:
40-30-20 GHD Sit-Ups
20/15 Calorie Ski Erg
100' Handstand Walk

Bike Recovery
3 Rounds:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry

On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to complete a 200 meter farmers carry with challenging loads. If we have torpedo's, that is our first choice. Thick handles on a kettlebell would be our second option, with dumbbells being close behind.

Swim Conditioning
5 Rounds, of an 150m total effort:
50 Meters Light Pace
50 Meters Moderate Pace
50 Meters Hard Pace
Rest 2:00 between efforts.