am:
A. 2000m Row
First 500m @2:15/2:23 ish , second 500m @2:05/2:15, 3rd 500m @2:00/2:10, FINAL 500m at 2:15/2:23
B.
5 OHS (95/63)
5 C2B
5 OHS
5 C2B
rest 3 minutes x 2
C. :20 sprint on bike x 5-7; rest 3 minutes between
D. KB ; laying down – interal / external rotation – 10 reps each side, alternating x 3 each side.
E. Mobility for later, to achieve your best position on this workout
pm: 