Warm Up:
Old Man
150m Row
8 Coassack Squats
6 1-leg V Ups
4 Burpees
6mins
“Gobstoppers”
1500m Row
20 Step ups
20 Sit ups
1000m Row
20 Step ups
20 Sit ups
750m Row
20 Step ups
20 Sit ups
500m Row
20 Step ups
20 Sit ups
250m Row
-FT-
Extras:
4×25 RKBs
3×15 Kneeling banded oblique twists