Friday

Warm-up

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

WOD

2 k Row For Time!

then

Partner KB Farmer Carry around the loop or ten mins on track inside.  As Heavy as Possible!

Cooldown

5 min Airdyne, Row or Run Conversational Pace.

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