Surge Elite Performance & Fitness – ENDURANCE

Endurance

R/B: Metcon (Time)

Row n’ Bike

Dynamic Warmup

After dynamic warmup… 5′ continuing warming up on the rower or bike.

**Pace accordingly!!**

30 cal bike

30 cal row

Rest 2 minutes

20 cal bike

20 cal row

Rest 2 minutes

10 cal bike

10 cal row

Rest 2 minutes

5 cal bike

5 cal row

Rest 2 minutes

For time:

30 cal bike

30 cal row

Warm-down with 5′ easy on the opposite sport you warmed up on (i.e. if you warmed up on the bike, warm-down on the rower)