10/24/2022

A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds 
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds

4 Rounds for Time:
500m Row
15 Burpees
rest 5min
4 Rounds for Time:
500m Row
15 Burpees

So I initially read this as 5 rounds of each with 4min rest between workouts, and I didn't realize that it was supposed to be 4 rounds until I had finished about half the row into my fifth round. I think I finished the first 4 rounds in about 13min, but I was pacing for a 5 round workout. The burpees for each workout took about 60-66 seconds to complete, with the last round of the last part the fastest at around 45-50 seconds. I held around 1:57/500m for every 500m row