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3 Rounds
1 Round “Rowling”
10 Goblet Squat
50 Singles
10 Hip Bridges
Notes: “Rowling” is rowing and trying to get the meters to stop on 100 meters exactly. However many above or below you are, do that many burpees. Do no more than 10/round
4 Rounds
500 meter Row
50 Double Under
25 Thruster (45/35)
Goal: Sub 20 min
Easy Row or Run for 5 min
Roll/Smash Quads and Calves
2 min each
