2km row
40 burpees over the rower
40 DB snatch 70/50
1.5km row
30 burpees over the rower
30 DB snatch 70/50
1km row
20 burpees over the rower
20 DB snatch 70/50
500m row
10 burpees over the rower
10 DB snatch 70/50
Time Cap 40 minutes
2km row
40 burpees over the rower
40 DB snatch 70/50
1.5km row
30 burpees over the rower
30 DB snatch 70/50
1km row
20 burpees over the rower
20 DB snatch 70/50
500m row
10 burpees over the rower
10 DB snatch 70/50
Time Cap 40 minutes
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!