NC60

RECOVERY WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 — Row or Bike, Moderate Effort

CF45

STRENGTH
3 SETS
20 Alt. V-ups
40 Russian Twists
20 Hanging Knee Raises
-1:30 Rest b/t Sets

WORKOUT
FOR TIME
400m Run
into…
5 ROUNDS
10/8 Cal Bike
12/10 Cal Row
into…
400m Run

CF30

FOR TIME
1000m Row
800m Run
50 Cal. Bike
500m Row
400m Run
25 Cal. Bike
-20:00 Hard Cap-