A) 2 minute row
10 minutes of mobility of your choice
WEIGHTED Glute bridge x 10/leg (barbell or kettlebell)
1 minute plank hold
30 sec/ Side plank hold
1 minute plank hold
B) Take 10 minutes to work on rowing technique and pacing
Then…
Take 10 minutes to work on Ring dips and Kipping.
C) For times:
3 x 400 m Run
Rest 2 minutes between rounds.
