2 Rounds of:
200m Run
10 Burpees
10 Hollow Rocks
SKILL WORK (10 Min)
Rowing
Work on powerful pulls with the legs, do not recoil the legs until the arm pull is complete with the handle hitting the chest. Take a good full breath before allowing the legs to recoil.
MOVE STEADY (18 Min)
1000m Row
-then-
40-30-20-10 Russian KB Swings 53/35
Ab Mat Sit Ups
18 Min Cap
FOR COMPLETION:
Do some cool-down and stretching.