Sunday 100117

Warm-up
Row for 1 minute, rest for 1 minute

Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters. *Penalty is 1 Burpee for every 5 meters under 3000 meters.

Workout
Press
Using 80% of your last CFT Press, complete 4 sets of 4 reps