Warm-up

• 200m Run
• 1:00 Row
• 200m Run
• 20 Air Squats
• 10 Leg Swings

Running Drill

Each for distance: Stride: 3x 50 secs Rest 1 min between efforts.

Hard.

Partner WOD

• For time:
• Run, 1 mi
• Row, 2000 m
• 150 Synchronized Air Squats
• Row, 2000 m
• Run, 1 mi

Run- alternate every 400 m Row- alternate every 250 m Bike Erg- alternate every 500 m Scaling Options: Scale the run if needed or you can sub 600 DUs (split) Complete in teams of 2. Time Cap: 45 mins