Warm Up: HINSHAW
RUN: 8 x 300m 1 min rest
CASH OUT: Tabata DU's
Cool down: Row 500 m at 20 SPM then 3 sets 8-10 push ups (or appropriate mods)
SILVERS: SAME RUN
Scaled: 4-6 x 200 m fast/brisk walk, 1 min rest between rnds
Cash Out: Tabata skipping SCALED: 45# plate or green box step ups
Cool down: Same
SCALED: Row 300m and Ring Rows 3-5 reps for 2 or 3 sets
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