2023-07-12

Skill-work:

Row Intervals 

10 Rounds 

100 M Row Sprint 

Rest 30 secs 

Conditioning:

AMR 15 Minutes 

400 M Run 

20 T2B

20 Ball Slams (25/16)

20 GHD Sit-ups

Total: 2 rounds + 400m run (substituted t2b with push-ups, split sit-ups 30 t2b and 30 ghd, completed 3rd round after time expired)