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
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