Chuck Heavy

Warm up with a 5-10 minute jog or bike ride, followed by some dynamic stretching to prepare your body for the workout. For the first mile row, aim for a steady pace that you can maintain throughout the entire mile. Use your legs to drive the movement and keep your core engaged. For the 100 push-ups, break them up into manageable sets and focus on maintaining good form throughout. If needed, drop to your knees or use an elevated surface to modify the movement. During the second mile run, try to maintain a similar pace to the first mile. Use your arms to help propel you forward and keep your breathing steady. For the 100 thrusters, break them up into smaller sets and focus on keeping your core tight and your elbows up. Use your legs to help drive the weight overhead. Finish with the final mile row, using the same pacing strategy as the first mile. Cool down with some light cardio and stretching to help your body recover. Remember to focus on maintaining good form throughout the workout and listen to your body if you need to modify any movements.