Warm up
Row 250m
2 rounds of: 10 reps each – abmat sit-ups, push-ups, dislocates, overhead squats with PVC, good mornings
10 reps each – KB swings, pull-ups, dips
10/10 hip swings, 10/10 hip kicks, samson stretch (hold for 15 seconds each side)
WOD
Partner workout – Set the clock to 15 minutes. Each partner rows for 60 seconds. Aim for the greatest number of meters rowed in the total time on the clock. Make changes between rowers quickly.
Strength
Deadlift 1-1-1-1-1-1-1
Finisher
Lock plate (45/25) overhead and travel 250m as quickly as possible. If plate comes down from overhead, you must stop.
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