1. Warm up / mobilise
2. Skills
Rowing technique
3. Buy-in
Monthly Challenge
4. WOD
7 x 2 minute rounds
5 x Pull up
10 x Sit up
15 Squat
5 x Pull up
10 x Sit up
15 x Squat
Use remainder of the 2 mins to row for Cals
Rest 2 mins between rounds
Score is the accumulated cals
5. Recovery