As extra work this week, choose one (or more) of the following mini-wods to do.  Only one per day!

1. Row 2k
Focus on form, heart rate, and getting comfortable on the rower for the first 1500m, if you feel good take it home with some intensity, if it’s rough keep at the same pace.

2. 100 Assault Bike calories
Focus on heart rate and getting comfortable on the bike for the first 75 cals, if you feel good take it home with some intensity, if it’s rough keep at the same pace.

3. Run 1 Mile
Focus on form, heart rate, and getting comfortable for the first 1200m, if you feel good take it home with some intensity, if it’s rough keep at the same pace.

4. 60 Bar facing burpees
Focus on form, heart rate, and getting comfortable, if you feel good take it home with some intensity, if it’s rough keep at the same pace.

5. 3 Rounds
50 Double-unders
Row 500m