For Time:
1K Row
150 Double Under
800m Run

Last week we talked to many of you about limiting your vertical displacement during your run. In laymans terms that means "don't bounce". 

Below are a pair of videos to help illustrate this point, one from a world class (or THE world class) sprinter and another from long distance runners. There are countless things you could focus on while watching these videos, many of which we've discussed before, this time around the only thing I'd like for you to watch is how little bounce you see in their respective heads.