(Competition / Metabolic Conditioning)
Warm-up (15 min)
Pendlay Row - 5 x 5^ (15 min)
For Time (30 min cap)
Row 2 Miles
Run 2 Miles
Erg: Break up distances on erg anyway you would like.
Run: Choose either 800m loops or out to Derby St and back :-D, 1 mile). No 400 or 200m repeats (except in the final minutes).