2 mins of each Run (400m), Row, Jumprope (DU Practice)
4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)
5 mins Foam Roll
2 k Row For Time!
Partner KB Farmer Carry around the loop or ten mins on track inside. As Heavy as Possible!
5 min Airdyne, Row or Run Conversational Pace.