5/12

Warm up - Row 3 min on a 1 damper

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10 leg swings front to back/side to side, 10 toe touches, 10 side to side cossack squats, 10 arm paddles, 10 arm circles single sided both directions, 10 scorpions

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Row :30 sec hard/Row 1 min easy x 4, rest 2 min, then:

20 minute AMRAP:
Row 800m
12 skater jumps
14 sit ups
12 reverse alternating lunges (no weight)

3 Full rounds + 557 meters

Round 1: 5:49.4
Round 2: 5:58.5
Round 3: 5:31.0

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Couch stretch
Half pigeon stretch
Forward fold hamstring stretch
Seated bottoms of your feet together/knees