Row 300m
20 burpees
Row 300m
+
5 min @Z1 of each of the following
foam roll legs
50 jump rope, 10 sit-ups, 25ft bear crawl
foam roll legs
side bridge holds, 10 pushups
foam roll upper body
50ft bear crawls, 10 step ups, 10 sit-ups
hip flexor stretch
turkish getups 35#
Notes:
Time: 3:27
I kept the first row right at or under 1:55. Burpees didn't feel as slow as they normally do. I actually got a majority of them jumping up with 2 feet. I kept the second row under a 2:00 pace.
Extra:
3 rounds
15 hang cleans 75#
15 ring dips
5:56
Hang cleans went well. First set of dips were 5/5/5. Next 2 sets were very difficult and were mostly singles.
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