Option 1: Long Run or Swim 7+ mile run < 8min/mile or 2000+m swim
Option 2: Long Row or bike 12,000m+ row for time Moderate pace or 60min bike for distance
Option 3: 5+ mile ruck < 15min/mile
Option 4:MB Circuit Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises. When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again.
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground
Option 5: Cardio Round Robin (bike x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2 Rest in in between implements and at the completion of each round
Optional :Odd object Log Clean + Press 6x3 Red Band Row x125 total
Stone Progression Row 3x8 Lap 3x5 Lap Row 3x3 Load 3x3 Shoulder 3x3
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