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I. GENERAL WARM-UP

Row 500 meters

II. SKILL:

3 rounds NOT for time:

• 10 GHD Sit-Ups
• 10 Pull-Ups
• 10 PVC Overhead Squats

III. MAX EFFORT:

3 Rep Max Back squat

IV. ACCESSORY WORK:

• 2×6 Reps Bent Over Rows
• 2×10 Weighted Back Extensions
• 2×10 Bulgarian Split Squats

V. METCON

Row 250 x 10

1:1 Work to Rest Ratio—Rest For the same amount of time it took for you to row.