Difficulty level: 8/10
Special notes: Lots of cardio. The bench should be low enough reps that you can do them unbroken. Try and keep the 500 meter split time under 2mins.
Weight: 30-50lbs Dumbbells
Goal: 17-19mins.
Substitute: If you don’t have a rower then run 800 Meters.
Difficulty level: 9/10
Special notes: Lots of cardio. The bench should be low enough reps that you can do them unbroken. One person is holding a plank while the other works. Including during the row. This is going to very hard because of the plank. My advice is to switch every 200-250 meters
Weight: 30-50lbs
Goal: 21-23mins
Substitute: If you don’t have a rower then run 800 meters.
