| Warmup Go outside and get a great running warmup in: high knees, butt kicks, skipping, shuffling, etc. Then do 2 rounds of: 50 foot sled drag up to workout weight 100 foot shuttle run Leave the rowers inside today please. |
| Workout 15:00 AMRAP 1100/1000m row buyin, then 200 foot shuttle run (50 foot increments) 50 foot forward sled drag 2×45/25 added |
| Core Finisher :30 work, :15 transition x 9 rounds (3 at each station) A reverse crunches B side laying leg raises C v up med ball passes |
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