A. Warmup- 800m Run or 2 x 400m Row with 1 min rest if raining
B. 12 x 200m Run at 200m Pace from last week with 90 seconds rest*
The amount of seconds you are off from last week's pace each round is the amount of burpees you have to do at the end before the cooldown.
*If you do not have a pace from last week we will use the average of your first two 200's to determine your pace*
20 x 100m Blind Rows with 1 minute rest and burpee penalty per round
C. 800m Run Cooldown or 2 x 400m row with 1 minute rest if raining
D. 10 Min SMR and Stretching