800m Run or 50 Shuttle Runs (D & B is 1)

-at 8:00-

30/24 Calorie Row

30 Single Arm Alternating Devil Press (50/35)

30/24 Calorie Row

-at 16:00-

800m Run or 50 Shuttle Runs (D & B is 1)

 

5 rounds of 1 min on and 1 min off

70% of your Max RPM