All work at aerobic pace, training not testing!! Intensity of what a 60 min continuous pace would feel like

A. 4 Rounds

Row 500m

20 KB Push Press

 

B. 3 Rounds

30 cal Bike

20 Med Ball Bear Hug Squats

 

C. 12 min amrap

40 DU’s

12 Renegade Rows

20 Med Ball Russian Twists