“Jerry”
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Compare this to 3/5. If this is new to you, work to set a new benchmark time. Much of our “build the base” work can be applied here since we have been working on sustained efforts. This is going to fall under more of a time trial though which means when you finish, you should be a bit cooked. First mile should be strong pace but the crux is the row on this workout for many of us. Knowing the pace we need to hold on the run so we can hold a decent time on the rower. Keep in mind your heart rate and how you “feel” for the 25-30 min effort work and use this as your guide on “Jerry” today. Push the pace on that last run and hold on.

Post Work
For quality:
Pigeon Stretch, L 1 min/R 1 min
Banded Lat Stretch, L 1 min/R 1 min
Banded Hamstring Stretch, L 1 min/R 1 min
Banded Tricep Stretch, L 1 min/R 1 min