am -- hard to get motivated but ok once i got going
row 1 min @90%
rest walk 1 min
x5
rest walk 2 min
x4
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PM
10 min @80% / rest 5 min x 3
100m run
10 pushups
5 strict chin ups
7 rd + 20m
200m row
10 db push press light
6 ghd sit-ups
6 rd
40 double unders
5 strict dips
10 kb swings 1.5pd
5 rd + 40/5/1 reps
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