Warm up-

2 Rounds –

200m Row
200m Run, then

3 Rounds –

5 Squats
5 Push ups
5 Ring rows

Learn how to read and optimize rowing technique

Strength-

Pull ups 3 x ME

Deadlift 3 x 3

Conditioning-

5 Rounds –

200m Row
10 Ground to overhead

https://www.instagram.com/p/BQBUh6JD2c9/?tagged=groundtooverhead