500m row warmup:

Then 48 mins: 8 rounds of 1 minute stations:
1. Row 200m
2. 20 Alt lunges with 55# ram weight on shoulders
3. 10 burpees
4. 12 box step overs 24" box. Both feet must touch ground and box top each rep
5. Echo bike for max calories
6. 1 minute rest

Score is total calories. This one was pretty tough.

Stretch.

5 miles

5.3 miles. What a mess, an obstacle course of flooded and muddy trails, downed tree limbs, and rarely seen wildlife. It was a slow go.