WOD
Run 5k or Row 5k
30 minute cap

Choose whichever option sounds worse. We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to colonial road and back. The run can be scaled to a shorter distance or a split of rowing and running if required.

Compare to: 29/04/19

‘Odd Object Carries’
Single arm KB overhead (1 length per arm)
Single arm KB at side (heavier)
Arms extended in front of body with KB
Sandbag at chest
Single arm barbell at side
2 lengths of gym per exercise. Complete extra rounds if time allows

For scaling and detailed description, see the Zen Planner app.