Warm Up
Repeat For 5 Minutes
30 Mountain Climber
15 Band Row
15 Band Good Mornings
Strength – Bench Press
3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute
WOD
Every 3 Minutes On The Minute X 5 Rounds
COMPETITVE
500m Row
PERFORMANCE
400m Row
LIFESTYLE
300m Row
Stimulus Points
Repeatable Pace
Accessories
Every 1.5 minute on the minute x 3 rounds
1). 8 Bent Over Dumbbell Row
2). 30 seconds Dumbbell Overhead Hold
Cool Down & Dismissal
100m Walk
Forward Fold Stretch
Seal Stretch