FOR MAX REPS

12 RDS - 150M ROW / :40 SEC REST

THEN…

12 RDS - :40 SEC RUN / :40 SEC WALK

*FIND A SOLID PACE FOR THE 150M ROWS & :40 SEC RUNS AND TRY TO MAINTAIN THRU ALL RDS

*THIS IS MEANT TO BE BROKEN UP, COMPLETE THE ROW PORTION INSIDE THEN GO TO A TRACK / ROAD AND DO THE RUN PORTION

*** EXTRA CREDIT ***

10 MIN BIKE

THEN…

DUMBBELL OVERHEAD PRESS

*LIGHT —> HEAVY —> LIGHT

12-9-6-3-6-9-12

THEN…

2 MIN MAX DUMBBELL BENT OVER ROW