Warm-up:
1.5 mile run

Conditioning:
Run 1 Mile

Rest 5 minutes

Row 2k


So the mile went alright with running it in 7 mins 41 secs.   The problem came in the rowing, during the running my Achilles became tight and I just could get it loose and started to experience some pain when rowing.  Decided to call it a day when I could get it to loosen up.  Need to work on stretching and flexibility!