A. Row 5 x 500 meter intervals
Row 5 x 500 meters
Start an interval every 5 minutes
if you exceed 1:45/2:05 do 10 burpees.
B. 3 Rounds For Time of Hollow Body Rocks, Dumbbell One-Arm Overhead Walking Lunge Steps, and Barbell Hip Bridges
3 Rounds for Time:
This is really for quality! working on core stability post conditioning.