WARM UP: 2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 3 X 50s HILL, recover downPick a LONG STEEP HILL MODIFIED: 3 X 35s HILL, recover down + 20sPick a LONG STEEP HILL COOL DOWN: Walk it out for 10-15 min, stretch, roll out, use the Full WOD →

WARM UP: 1 Mile Run, increase the pace as you go, gat that HR UP, stretch, get loose, rest 5 min, then… WOD: RX: 3 X 1200m Run w/ 4min rest btwn RX – ROW: 3 X 1500m Row w/ 4min rest btwn MODIFIED: 2 X 1200m Run w/ 4.15 rest btwn MODIFIED – ROW: 2 X 1500m Row w/ Full WOD →