1. Warm Up:
General Warm Up
Then 3 Rounds of:
5 Dead Hang Pull Ups (band assisted/weighted as necessary)
10 Second L-Hang
2. Skill Focus: Rowing Technique
3. Conditioning:
For Time:
1K Row
10 Arm Rope Walks
20 Hand Release Press Ups
40 Abmat Sit Ups
50 Air Squats
800m Run
4. Recovery