WOD:

Every 4 Min for 28 Min:

500M Row

200M Run

Remaining time = rest

All cardio day!  Two quick sprints should allow recovery time, but don’t blow out too early!  You got a total of 7 sets here…

Scaling Options:

Run -> 150M Ski Erg

Cool Down:

Calf Stretch on Rig – 2 min per side

Roll out back – 3 min