1. Row
2. Gymnastics Warm Up(Kip Practice, 10 kip attempts, Back Ext 3x10)
3.
W.O.D.
A.3x3 of :
KB Snatches
KB Get Ups
KB Clean& Jerks
(If you are at home use db instead of KB)
B. 3, 200m Sprints on Rower(1.5 min rest in between, Use treadmill if @ home)
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