Warm Up:
Old man
150m Row
100m Run
30 Single Unders
5 Burpees
5mins
“Rowing Annie”
“Annie”
50-40-30-20-10
DUs
Sit ups
-FT-
5 min Rest
2k Row For Time
Extras:
Flossing Ankles Up (floss ankles, knees, thighs, hips, elbows and shoulders)
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