220712

Workout of the day

For time:
500-meter row
30 bench presses
1000-meter row
20 bench presses
2000-meter row
10 bench presses

The weight on the bench press is your body weight, scale this workout by reducing the percentage of body weight for the bar, and/or reducing the distance of each row. 

Workout at home

For time:
500-meter run
30 inverted push-ups
1000-meter run
20 inverted push-ups 
2000-meter run
10 inverted push-ups 

Place your feet on an object above floor level. Use a push-up variation that allows every rep to be performed without a flexed or extended midline (no piked or sagging hips). 

Post scores and scales to comments.