Continuing variety phase with some golf in the morning followed by a MedCon in the afternoon…

MetCon

Row 1000 meters
Run 60 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 750 meters
Run 45 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 500 meters
Run 30 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 250 meters
Run 15 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps

Total time ~25 min