2 laps at Starkey

Run 3.34 miles
29:30

Row 3k, 60 Burpees

Partitioned as

500M row, 2 Burpees, 400/4/300/6/200/8/100/10

Then start over, 2 rounds total

25:01

157 ahr

251c

Walk on treadmill with 35# weight vest

30:00
141 ahr
221c

Row, walk, etc.

Row 500M <2:00
20 pushups with one hand on 12# medicine ball (10 each hand)
10 situps with 12# medicine ball
Walk on treadmill, 4mph @7% for 4:00
10 thrusters with 2-25# dumbbells
10 twists with 20# medicine ball (left-right = 1)
3 rounds
33:33
154 ahr
323c