WARM UP
Dynamic warm up
Then,
LFG
ADVANCED
WORKOUT
Working in a group of 4 complete:
50m sprints
**5x – RPE 9; I go, you go**
Then,
20/15 cal bike
**5x (each) – complete 50m farmer carry after each set 53/35; RPE 7; tag after bike**
INTERMEDIATE
WORKOUT
Working in a group of 4 complete:
50m sprints
**5x – RPE 9; I go, you go**
Then,
15/12 cal bike
**5x (each) – complete 50m farmer carry after each set 44/26; RPE 7; tag after bike**
BEGINNER
WORKOUT
Working in a group of 4 complete:
50m sprints
**5x – I go, you go**
Then,
10/7 cal bike
**4x (each) – complete 50m farmer carry after each set 26/18; tag after bike**