Level 1

1000m Row
800m Run
15 Burpees
750m Row
600m Run
15 Burpees
500m Row
400m Run
15 Burpees
Post time.

 

Level 2

600m Run X 4
Rest 2 minutes between efforts
400m Run X 4
Rest 1 minute between efforts
200m Run X 4
Rest 1 minute between efforts
Post time minus 15 minutes.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
200m Run
100m Walking Lunges
25 Plate Clean and Press  35#/25#
15 Pull Ups
100 Single Unders
Post time.