Warm Up – 5 Mins
2 Rounds:
200m Run
8 light Russian KBS
:30 sec Plank
Row Intervals – 8 Mins
6 Rounds Rowling Game
Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees
Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Run