3 Rounds: (Warm-up Pace
150/100m Row
10 BW Good Mornings
10e Shoulder Taps
10 Hollow Rocks

Rowing Intervals
For Time: (16’ Cap)
1000m Row
Rest 2:00
750m Row
Rest 1:00
500m Row

3 x 40″ on/20″ off straight through
1. DB Plank Row
2. DB Goblet Squat
3. Jump Rope
4. Plank Hip Dips
5. Walking Lunge