07/02/2017

5:00 Z1 Run
20 sets :30 Run @ 90% aerobic/:30 recovery pace
Then
On 6:00 clock
1000m Row
Remaining time Shoulder to OH (75#)
Reps = 16 (Row was slow and STO was just sucky)
4:00 Rest
6:00
1000m Row
25m Bear Crawl/8 KBS (44#)
Reps - 1 round