A. Every 6mins x 3rds, do the following couplet. Rest the remainder of the time:
– DB/KB RFESS x 8-12reps @ 3010 tempo
– DB/KB Bent Over Row x 8-12 reps @ 4121 tempo

B. 5RFT:
– Walking Lunges x 12
– DB/KB Snatch x 10alt arms ea rep

C. Row
1000m @ Z1 heart rate