Conditioning

4 sets, rotate with a partner
300m Row (normal pace)
200m Row (slow pace)
100m Row (SPRINT pace)
Rest

Complete the 300-200-100 without stopping and rest while your partner goes

WOD

12min AMRAP
1,2,3,4,5,6,7,8,...
Chest to Bar Pull-ups
Sit-up
Handstand Push-up

Comp HW

4 x 400m Run on Air Runner

3 Rounds NFT
30-45s Hanging L-sit Hold
15m Handstand Walk
20 Russian Twists 20/14

Comment

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