100 yard run
30 pvc pass through
1 min each side couch stretch

Metcon (Distance)

10 mins on rower rest 2 mins
10 mins on bike

your pace should be something you could sustain for an hour. so very comfortable pace. Stay aerobic

Metcon (AMRAP - Reps)

toes to bar, max x 5

once you come off the bar set is over