Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
15 sit-ups
10 KB deadlifts
Mobility
Quick group mobility
Strength
A1. KB front rack lunges – 3×10
A2. Banded good mornings – 3×12
WOD
“Rowboat, Rowboyt, Royboyt”
2 rounds
250m row
500m row
750m row
*rest the exact same amount of time it takes you to row each round. If the 250m row takes you 1:00, rest 1:00 before rowing the 500m.
