“I’m the one taking the dry eraser”

Primer cardio + Back squat
400m run + 40%x5r
500m row + 50%x5r
20 cals + 60%x5r

WoM: 17 min cap
1 mile run
1000m row
50 cals echo bike

After: Gym-nasty (if time)
10 min cap
30 reps : MU / C2b / pull-ups / box RR