Warmup

LC:
5 mins @ 2x24kg; 6 rpm
.....5 mins rest.....
5 mins @ 2x24kg; 6 rpm
....5 mins rest.....
4 mins @ 2x24kg; 7 rpm

ttl time/reps:  14 mins/ 88 reps

Row:
2x8 @ 2x24kg

Run:
2 miles in 20 mins; all hill
1 mile walk w/ the wife

Stretch and done.