8×6 Rower Pulls for Max Watts on 1:15

?Helen?
3 Rounds for Time (15? Cap)
400m Run*
21 KB Swings (24/16kg)
12 Pull-ups

*Lap around building is NOT 400m. Check with coach for the correct route.

Accessory Strength 2-3x
12 DB BO Reverse Fly
10e Slider Side Lunges
10e Slider Hamstring Curls