Warm up - runningWarm up - rowingRun loopRow 100 M10-TTL10-TTL10-TTH10-TTH10-Jumping jacks10-Jumping jacksRun loop X 2Row 200 M10-heel walks10-Forward lunges10-toe walks10-Reverse lunges10-CWC10-CWC10-AS10-AS RX4 X 500 M 75-80%3 rounds1:00 rest b/t reps2:00 rest b/t setsPerformance3 X 500 M 75-80%3 rounds1:00 rest b/t reps2:00 rest b/t setsFitness4 X 300 M 65-70%3 rounds1:00 rest b/t reps2:00 rest b/t sets
