Mains
3 Rounds
0 – 5 minute: 1.2km / 1km Row
5 – 10 minute: 1km Run
10 – 15 minute: Double Under ( Every 30 dubs complete 5 Burpees)
Workout SCORE = Most Burpees!
RookieFit
1 Rounds
0 – 5 minute: Row
5 – 10 minute: Run
10 – 15 minute: Skips ( Every 30 Skips complete 5 Burpees)
PostWOD
Core Work
