Warm-up

• 1k Easy Row
• 1 Mile Easy Run
• -Hamstring Stretch
• -Couch Stretch
  • (0:45 per side)

METCON

• 10 rounds for time of:
  • Row, 250 m
  • Rest 1 min
  • Run, 200 m
  • Rest 1 min

Row / Run, 200 m Hard paces here but not all out sprints, try to not fall off in the later rounds and stay consistent! Should be around 1k row pace or faster