5AM & 9:30AM - Active Recovery Session

1. Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.
Goal is…
Guys: 500m each interval
Girls: 420m each interval

2. EMOMx20, 5 rounds of:
Min 1: 20 Dubs
Min 2: 15 Cal Bike
Min 3: 15 Burpees
Min 4: 20m Prowler (light and fast)

6AM - Cartel Combat Session

1. Partners Pad Holding - 8min max Calorie Assault bIke/C2 Rower with 3 x 1-2-Roll-2-hook combo buy-in at the top of each minute.

2. 8min max effort bag work with a 5 ball slam buy-in at the top of each minute.

3. 150 Russian KB Swings - 3 x 1-2-sprawl-2-hook on the bag every time you break.