4 x 200 m row each.
2 rounds each of :
5 sit-ups
5 push-ups
5 squats
Workout :
500 m row or run together
Then
3 rounds of :
10 down n ups (synchro)
10 ball squats (ball held at arms length)
10 medball “double” sit-ups
10 synchro push-ups
10 kettlebell swings Russian
Then
500 m row or run together
Cool-down wod
3 rounds
8 bird-dog crunches (4 each side)
4 quad stretch (2 each side)
Comments