500m RACE - row
3x
10 PVC dislocates
OHS
Supermans
Skill:
50 kipping HSPU
Strength:
Strict press
3-3-3-3-3 at 85%
Metcon:
5 minute max calorie row
Immediately into
6x 200m row sprint
1 minute rest between sprints - ***log each time
Immediately into
10 minute EMOM
Airdyne 22 calories per minute
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