Warm Up / Intervals: 8 Mins

Row Intervals
:50 Easy / :10 Sprint
:40 Easy / :20 Sprint
:30 Easy / :30 Sprint

Then 3 Rounds of :40 Easy / :20 Sprint

Then 2 Mins @ Cool Down Pace

Metcon: 15 Mins

5 Rounds: 1 Min M.E at Each
Wallballs
50′ Shuttle Run (inside)
Sit Ups

Stretch