*If there aren’t enough rowers, half of you will start on the WOD and the other half on the strength. Then switch.
WARMUP
3x
1 min cardio
10 Banded Straight Arm Pull Downs (light)
5 IYT
10 Sit ups
5 Deep Squat to Hamstring Stretch
STRENGTH
BB Good Mornings from the Rack
3×10
1/4 Turkish Getup
3×5-10
Weighted Sit-UPS or GHD Sit-ups
3×10-20
Ring or Box Support L-sit
3×1 min
WOD
2k Row
OPTIONAL POST WOD
3x100ft Farmer’s Carry
3x 1-3 Rope Climb or Sled Drag
