Epic courtyard conditions!

We’re putting down the hammer today.

Row or Run intervals with two or three person teams.

We’ll start out with some joint mobility.

Here’s the warm up we did this morning: 20 seconds work/20 seconds rest for three rounds.

  • row
  • jumping jacks
  • push ups

If  you don’t have a rower, do 20-25  yard shuttle runs

Here’s the workout:

Row/run/bike/or Ski

30 second sprints/ 1:30 recovery x 10

All out effort on each interval!

Have fun with this.