150806

Run/Row/Ruck: 5,000m*

You must complete 5,000m in 200m intervals. Doesn’t have to be a full on sprint, but faster than your normal jogging pace. Rest as needed in between intervals. Keep total running time to see what your 5K time would be.

Run: 200m run/100m walk. Time: 16:30 (0:38, 0:39, 0:39, 0:40, 0:38, 0:40, 0:39, 0:39, 0:39, 0:39, 0:40, 0:38, 0:40, 0:38, 0:39, 0:39, 0:38, 0:39, 0:40, 0:40, 0:41, 0:40, 0:39, 0:39, 0:39)