Warm up-

200m Row
200m Run

3 Rounds-

5 Ring rows
5 Push ups
5 Situps

Techique-

Rowing

Strength-

Pull up hold 5 x ME

Pull up -ve’s 3 x 3

Reverse grip BB Rowing 3 x 10

Conditioning-

7 mins Amrap-

10 Push ups
200m Row
20 Russian Twist