Warm Up:
5 Rounds:
10m High Knees
10m Butt Kicks
6 Lunges
6 Lateral Lunges (3 per side)
50m Run (increase acceleration each time)
30 secs of rest

Workout:
Each For Time:
3x 800m Run
Rest as needed between efforts.
4x500M Row
Rest 1:1 between rounds
4X20 cals on the bikes, rest 1:1 between rounds. If
**if you are exceptionally good on the bike up it to 4X30
*** go in any order, if you would like to throw the ski erg in as a substitution for running you can do that, or you can add 4×500 onto you workout. Two people can use the ski erg at one time is you go, i go pattern.

–Coaches Notes:–
Yay for cardio Monday!! All three of these effort should be fast, with the rest as needed between you should find yourself resting close to a 1:1 ratio so that you wont get cold but still having enough time to rest. Push to get back from the runs around 3 to 4 minutes each set. Another goal you could give yourself is to either go faster each round or try to keep your time as consistent as you can keep them.

Optional Accessory Work:
Option1-
Farmers Carry 3x50m
Use the heaviest weight you can for each set, it is only 50m. It should be heavy enough to make it a slow 50m carry, if you feel like you could run with it then it is too light.
Rest as needed between sets.
Option2-
DB Tricep Extensions 5×5
Use the heaviest weight you can for each set.
Rest as needed between sets.