"Don't Row Too Much!!"

Warm Up (3 Rounds):

  • Row 100m
    * Every meter over or under 100, do that many Burpees *
    * Add a "0" and hold a plank for that long *

Then...

3 Rounds (NFT):

  • 20 Banded Lateral Walk (10/10)
  • 20 Monster Walk (10/10)
  • 15 Superman

Strength (3 Rounds NFT):

  • 10 KB Suitcase Deadlift (10/10)
  • 15 Banded Good Mornings
  • Handstand Hold (20-30 sec)

Met-Con (Every 3 Minutes For 12 Min):

  • 200m Run

With the Remaining Time Complete:

  • Round 1:  Ball Slams (30/20)
  • Round 2:  Sit Ups
  • Round 3:  Air Squats
  • Round 4:  DB Floor Press (30/20)
    * Score is total reps *

Mobility (NFT):

  • Hamstrings
  • Adductors
  • Ankles/Calves
  • Frog Pose
  • Cobra
  • Couch Stretch
  • Foam Roll