Warm up & Skill
Rowing technique
5 internals
Row 20 seconds and 40 seconds rest
WOD
Complete the following:
2k row
100 CTB pull ups
CFE
Warm up
Dead bug complex
Plank complex
Isometric holds
-tuck
-pike
-straddle
-hollow
WOD
Complete the following:
50 Burpees (games standard)
100 double unders
1K row
100 Jump lunges
100 CTB pull ups
*30 minute time cap*
*30 minute time cap*
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