9/13

For time: 

80 jump rope singles

Run 800m

Row 2k

Bike 3200m assault 

80 jump rope singles 

0:27.9 (80 jump rope singles)
3:47.9 (run 800m) 
0:25.6
9:40.3 (row 2k)
0:17.2
5:53.3 (bike 3200m)
0:7.2
0:19.7 (80 jump rope singles)
Total time: 20:59.5

+

Calf/achilles stretch

Couch stretch 

Three way banded hamstring stretch