5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
6 Sets (big sign post = 100M out / 100M back)
100M Sprint / 1 min rest
empty Prowler Push x 50ft
50ft first minute (1/2 gym length)
100ft second minute (1 gym length)
150ft third minute
continue to increase 50 ft each minute
until you cannot get the given distance
done in the given time
10 minute stretches Hamstrings and Hip flexors
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Row 1000 Meters
15 Russian Twist
15 Goblet Squats
808 4th Ave N