2k, 1.5k,1k,500m after hard CF workout

Easy 15 min row at 18 SPM

2k warm-up and 2K cooldown

Moderate 15 min row

2k at 6:56, 1k at 3:19, 500 at 1:33, 2k at 6:59 (5 min rest between rows)

1K warm-up and 1K cooldown

Intervals in a CF workout

:30/:30 x 15

15 min at moderate SS pace

4x750 3r...did pretty well...1:37.2 pace

1k warm-up and 1k cooldown

quick 15 min SS

New PR - wasn't planning on testing but felt decent and was limited on time

2k warm-up, 2k cooldown

20 minute SS

2x5K - first 5K moderate/hard pace at 1:49.5, second SS pace at 1:54

1k warm-up then 6x500 with I minute rest - avg pace 1:36.4

2000, 1600, 1200,800,400 - 25 pushups in between sets (no rest)

sprint intervals plus warm up

easy, quick SS

2k warm-up and 2k cooldown

4x1000 5min. - really struggled with this workout again, 1:38.8, 1:37.8, 1:40.0, 1:40.2

cal intervals inside a CF WOD