1.Warm up

20 Jumping Jack

50 ft Inchwarm

 

2.Mobility

Couch Stretch

 

3.Skill

Row Technique Timing Drill

 

4.Cardio & METCON

7min Max cal Row

1min Rest

7min 5 Burpee + 5 Man maker

 

5.Strength

Hang High Pull

10 x 5