18 January

Training (1p)

A. 800m Run, rest 5m, x3 (6:30 Pace)
*3:07, 3:12, 3:17

B. With A Partner:
200m F/W
Then: 
30-20-10
S2O (135)
T2B
Cal Row
Then: 
200m F/W
*7:05 (Last Year was 7:49)
*With DP

C. 100 Pushups
Every Break Complete 10 AS
*4:05

D. Row Week 2 Challenge
250 Row
Rest 30 Seconds
500m Row
Rest 1m
750m Row
Rest 2m
1k Row
*Score A is 250m Row Time
*Score B is Total Time