Mile Run

Run 1 Mile
Row 1 Mile
Run 800m
Row 800m
*this is FOR TIME so get after it!

After Party:
3 sets of 5 reps – partner pull-ups – “spot” your partner by having him/her place their feet in your handd=s > you as the “spotter” will provide assistance “as needed”.

If you have strict pull-ups then perform strict CHEST TO BAR pull-ups.