Conditioning
For Time:
1000m Run (FX: 800m)
500/400m Row (FX: 400/300m)
800m Run (FX: 600m)
500/400m Row (FX: 400/300m)
600m Run (FX: 400m)
500/400m Row (FX: 400/300m)
400m Run (FX: 200m)
*25:00 Cap
*RX+: Sub 21:00

Core/Cooldown
:45 on/:15 off
1) Plank
2) Alternating V-Ups OR Hollow Rocks
3) Side Plank (Side A)
4) Plank Get Ups
5) Side Plank (Side B)
6) Downdog to Seal Pose
7) Straddle Stretch
8) Saddle Pose