Workout of the Day
Strength of the Day                                                Pull Up, Kipping, or Butterfly Progressions
Level 1: Choose Run or RowRun: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

Level 2: Choose Run or RowRun: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets
 

Level 3: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

 

 

 

Level 4: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

 

To Get more Awesome: 30 Lunges