On a 20:00 clock,

Minute One: Assault Bike
Minute Two: Concept2 Row
Minute Three: 200 Meter Run
Minute Four: Burpees

  • Athletes pick repetition scheme:
    • 2,4,6,8,10 or
    • 3,6,9,12,15
  • 200 Meter Run always remains the same

Rest as needed then,

Rope Climb, 5 ascents utilizing most challenging technique available

Note: Today’s session was “battle tested” on Saturday, and it’s a good one!

JP and Brad following “The J-Bird”


Thursday Schedule 

  • CrossFit (6AM, 8AM, 10:30AM, 4PM)
  • Krav Maga (5:30PM – 6:15PM)


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