500 m row or 400 m run
50 partner pullovers
1500 m class row, split class in half. One rows for one waits. At 20 sec rower moves behind next rower. 20 sec of rowing 10 sec Continue rotating to next rower until all rowers read 1500 m.
10 min alternating EMOM:
30 sec handstand hold, (sub toes on high box hold)
10 DB Hammer curls… you pick weight but make it hurt. Spring is around the corner.
AbMat Sit-ups (palms on ground)
Kettlebell Swings (24/16kg)
Lunges, alternating, w/single KB (24/16kg) goblet squat hold
Lift and Skill:
Make up a lift and Skill you missed this week