A. Warmup- 5 x 100m Row with 30 Seconds Rest
Evens- 40m Shuttle Run (10,20,30,40)
Odds- 8 Empty Bar Thrusters
Increase the Thrusters 2 reps per round.
You finish when you cannot complete the amount of thrusters in the minute
C. Cooldown- 1 mile run at 5k pace