Warm Up X2

  • 20 Squats
  • 10 Hindu Pushups
  • 10 Pullup rows (bar or rings)
  • 6 Handstand walkups (facing wall)

Mobility

Hold Bottom of Squat - accumulate 2 minutes

Then 1 :00/side "high pigeon"

Skill

Rowing form Review

Workout

3 Supersets 2:00 Rest

Row 500M (Was running, see thermometer)

20 Box Jumps

Rest ~ 3 Minutes

Row 1000M

50 Wallball 

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