Training (2p)
A1. Hollow body hold; amsap unbroken x8; rest 30 seconds
A2. Arch body hold; amsap unbroken x8; rest 1 min
*Complete about 30/30 for all 8 sets.
B. DB side bends; 15-20x5; rest 1 min bw sides
*Complete with 2 Pood
+
10 rounds for time:
Row 500m
15 burpees
*28:21
*We set up the rowers again about 60 feet from where we did burpees which forced everyone to decide if they were going to jog back and forth from the burpees. I thought I paced this really well and not sure I could go any faster. My burpees were all fast and felt better than usual. Rows were around 1:44-1:45 for first 3 rounds and then right around 1:50 for the final 7 rounds.
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