OTF with the wife

Tread:

5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min)

2.5min base (7:00) pace

3min push (6:30) pace

2min base pace

90sec push pace

90sec base pace

30sec All out (5:00) pace

Rower:

All under 1:50/500m pace

800m + 20 MB ground to press

2x 400m + R1 20 MB GP, R2 10 MB GP

2x 200m + R1 20 MB GP, R2 15 MB GP

Floor:

2 rounds

10ea alt shoulder press @ 30#

10x KB swing @ 60#

10x scissor crunches

2 rounds

20x push ups

10x jump squats

10x leg lifts