Notes
Conditioning:
Partner Row:
Row 10, 20, 30, 30, 20 10 strokes for total distance.
Partner “A” rows for 10 strokes while “B” rests. Switch so that Partner “B” rows 10 strokes while “A” rests. Repeat for 20, 30, 30, 20 10 strokes. See how far you can “row your boat”.
Short rest then…
Rounds in 15:00 of:
Deadlift X 15 @ 95#
Pull Up X 10 green band
Ring Dips X 10 standing
Mobility: Lacrosse ball for hamstrings X 5:00 each side, minimum! Sit on a plyo box for this one. Be sure to work all edges and corners, inner and outer aspects of the hammies.