Run or Row for 30:00:
Minutes 1-10 @ Gear 2 (visit wodfollow.com for pacing)
Minutes 11-20 @ Gear 3 (visit wodfollow.com for pacing)
Minutes 21-30 @ Gear 2 (visit wodfollow.com for pacing)
If it’s warm enough, go for a run. If it’s cold, settle in and row for 30 minutes. These paces are Rx to get you to the lactic threshold through the middle 10 minutes and to flush the lactic acid for the last 10 minutes. Stick to the paces.