Monday 130121

Each for time:
Run:
3x 400 m

Perform each at 80-85% effort.
Rest 3 mins between efforts.

Then:

For time:
Run, 800 m
25 Burpees
50 Air Squats
100 Double Unders
Run, 800 m

Complete this workout with all out effort!  During your workout, question whether or not you can do each of the movements more quickly or more efficiently.  I'd like everyone to finish this knowing that they couldn't give any more.

Then:

Each for time:
Row: 2x 500 m

Perform each at 100% effort.
Rest 3 mins between efforts.