A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) For Time:
1.5 Mile Bike
2000 m Row
1.5 Mile Bike
200 Double Unders
1.5 Mile Bike
C) 3 Sets
Single Arm Alt. DB Front Raise x16 (8 ea.)
Plank Hold Single Arm Banded Rows x15 ea.
