Warm-up
10 minutes of Rowling
Round 1 – sit-ups
Round 2 – push-ups
Round 3 – squats
Round 4 – pull-ups
Round 5 – burpees
Mobility
Get those legs warmed up and those hips stretched out
Skill
Rowing technique
WOD
Teams of 3
10,000m row
*must switch every 250m, partner getting off the rower immediately does 10 sit-ups.
Who wants to sweat?
Accessory Work
Seated leg curls – 100t
Straight leg sit-ups – 75
