200 meter row sprints -max effort
Record your fastest individual time on the whiteboard.
Active recovery between rounds, waiter's walk to Cordova and back holding a bumper plate over your head. 45lb men, 25lb women. Scale weight down as needed. No lunging, just walking with your arms fully extended overhead holding the bumper. If its raining, you'll have your own umbrella!
Warmup: Seated box jumps, from a 12" box - 8 reps x 5 rounds, increase box height each round.
Cool Down: Trainer's choice
RESULTS:
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