A. Ring rows, 6-8x4; rest 1:30
8 each round. Broke up into 4 and 4.
B. GHD sit ups, 10-12x3; rest 1 min
12 each round.
+
(hard effort)
Row 250 m
10 Over the rower burpees
rest 1:30
x4
Round 1: 2:05.7
Round 2: 2:01.7
Round 3: 2:00.1
Round 4: 1:58.8
+
Foam roll lats/thoracic
10 Band pull apartsx3; rest as needed
Did this.
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