For Time [48 Minute Cap]:
3 Mile Run
300 Double Unders
3,000 Meter Row
*Score = Time it takes to complete the workout
AMRAP 25:
50 Dumbbell Bench Press (50’s/35’s)
4,000 Meter Bike Erg
30 Dumbbell Snatches (50/35)
20 Strict Pull-ups
100 AbMat Sit-ups
*Score = Rounds + Reps
[RUN]
1,600 Meters at Easy Pace
600 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[ROW]
2,000 Meters at Easy Pace
750 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
[BIKE]
4,000 Meters at Easy Pace
1,500 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace
Rest 3 Minutes Between All Reps
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