Row 3000 meters each
500m at a time (1500 each)
Waiters Walks 6 x 50m
( left+ right=1)
Sprint length of gym
Walk length twice
Repeat for 12 rounds
Rest as needed
Coach Shane’s Tip: At first glance this workout seems simple and light in content. So here’s the challenge:
1. Go hard on the row!!! Sell it out for each 500m!!
2. As soon as the row is done for you and your partner have your kettlebells on standby and go right into your waiter walks. Rest as needed but keep it minimal.
3. Sell it out again on the sprints!!!