8:45 am

A.
45 minutes easy Airdyne
-every 5 mins perform a 30 second hard sprint.

1:30 pm

B.

Redneck Roundup - shootin' guns & drinkin' beers

5:00 pm

C.
5 sets for times of:
400 meter Row
Burpees over Erg X 20 reps
-done wearing 25# vest.
Rest 4 minutes b/t sets.

-3:08 (accidentally rowed 500), 2:53, 2:58, 3:12, 3:06