WARM-UP

Tabata: :20 on, :10 off 6 sets each of:

• Jogging
• Erg (Rowing)
• Up Downs

WORKOUT PREP

1 set

• 100m Run (at workout pace)
• 100m Erg (Row) (at workout pace)
• 1 Burpee Broad Jump
• 1 Line Facing Burpee
• 1 Burpee to 15cm Target

CHESLIN KOLBE

FIRE

3 Sets (8min cap/set)

• 400m Run
• 500/450m Erg (Row)
• 25 Burpee Variation*
• -rest 3:00 between sets-
  • Set 1: Burpee Broad Jump (1.2/0.9m)
  • Set 2: Burpee over line (Line Facing)
  • Set 3: Burpee to 15cm target

WATER

• 300m Run
• 400/350m Erg
• 20 Burpee Variation*

EARTH

• 200m Run
• 300/250m Erg
• 15 Burpee Variation