Skill:
3-person team
4500m Row
Rotation is 500/400/300/200/100*
For Time
*Each team member rows 500, then each row 400, and so on…
…rest 5-10 minutes, then…
Conditioning:
10 Kettlebell Swings (97/62)
20 second One-arm High Plank hold (each arm)
40 Double Unders
4 rounds for time
Flexibility/Mobility:
Side Straddle – 1:30/side
Middle Straddle – 1:30
Barbell Biceps Smash – 1:30/side
Banded Olympic Wall Squat – 2:00
Post times and experiences to comments
Speak Your Mind
You must be logged in to post a comment.