800m Jog
3:00 SkiErg @ easy
600m Run
2:00 Row @ moderate
400m Run
+
2 Rounds
3 Scapular swimmers (prone position)
30m KB Farmer’s walk @ increasing weight
+
Once through @ workout pace
200m Row
8 Burpees over the rower
200m Run
40m KB Farmer’s walk @ workout weight
200m SkiErg