Warm Up:
Old Man warm up
10 Plate G2OH
10 ASQ
5 Hollow Rocks+Gator Roll +20 Swimmer Kicks
5mins
“Baby One More Time”
250m Row
(90-95% effort)
1 min Rest
X3
500m Row
(80-85% effort)
2min Rest
X4
250m Row
(95-100% effort)
1 min Rest
x3
Extras:
:15 Side Plank-R
:15 Side Plank-L
500m Bike Erg
x4