Total 60min
A. WU 1500m row, 500m run, mobility

B. Metcon: 4x1000m + 500m, 3 min recovery in between
2x1000m run (treadmill) , 2x1000m + 500m row
Time, average speed, average/max HR

1. 5.00, 12km/h, 164/172
2. 4.35, 13km/h, 169/178
3. 4.10, avg. 2.05/500m, 172/184
4. 4.05, avg. 2.02/500m, 180/190
5. 1.58, 175/188

C. Post WO 500m row