Warm up
2 Rounds:
Rower
10 Pulls Easy pace
10 Pulls Fast pace (like you’re rowing sub 2 min/500m)
10 Pulls Easy pace
15 Air Squats
15 Push Ups
Strength
Thruster 5 x 3
Metcon
For Time:
200m Run
15 Dumbbell Thrusters (50/35#)
15 Sub 1:30/500m Pace Row Pulls
200m Run
12 Dumbbell Thrusters (50/35#)
12 Sub 1:30/500m Pace Row Pulls
200m Run
9 Dumbbell Thrusters (50/35#)
9 Sub 1:30/500m Pace Row Pulls