WARM UP

• 3 RDS EASY - 200M RUN + 10 BANDED MONSTER WALKS (FORWARD/BACKWARDS)

AEROBIC CONDITIONING

FOR TIME

• 500M/400M ROW + 800M RUN (REST 120s)

• 400M/350M ROW + 600M RUN (REST 90s)

• 300M/225M ROW + 400M RUN (REST 60s)

• 200M/175M ROW + 200M RUN