4 x 3:00 Intervals
12 Shuttle Runs
35 Double Unders
Max Cal Row
Rest 3 Minutes
For those that did Murph, if you’re sore, you can treat this as an active recovery if you need. For everyone else, these are 4 sprint intervals in which the only scored portion is the calories on the rower. We are looking to hit close to the same number from round to round.