“Rowboat Races” (15min cap w/rests)
400m Row – Rest 1 min
200m Row – Rest 1 min
400m Row – Rest 1 min
200m Row – Rest 1 min
400m Row – Rest 1 min
Rest 4min / transition from last rower/time cap
For Time & Unbroken: (20min cap)
40 Air Squats
400m Run
30 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’
600m Run
20 Thrusters 95/65 RX+115/75 MRX 75/55lbs
200m Run
10 Overhead Squats
100 Double Unders MRX 100 Singles
*(good luck) if not unbroken, as big as sets as possible
Flexibility & Squat Development
2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x30sec Wall Iron Chair Sit Holding 15/10lb plate
2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches
