Thursday Week#2 Volume

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*