Tuesday WOD: One On One Time

Starting with our core today!

Killer Core 

3 Giant Sets For Quality

10 Pallof Press (Each Side)

10 Elevated Prone Knee to Elbows (Each Side)

50' Suitcase Farmers Carry (Each Side)

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Rest 1 Minute Between Giant Sets 

Workout

"One On One Time" 

For Total Time: 

12/10cals Echo Bike 

200 Meter Run

250/225 Meter Row 

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Rest 3:00

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25/20 echo bike

400 Meter Run 

500/450 Meter Row 

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Rest 3:00

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50/40 Echo Bike

800 Meter Run 

1,000/900 Meter Row 

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Time Cap: 40 Minutes

You can have athletes start on different pieces, if you are short on machines.  For example: group 1 starts on row, group 2 runs, and group three bikes.