Part A: Rowing technique work
Part B: In teams of 3 alternate rounds:
2x400m row (Black- 1,40/1,50) (Blue- 1,50/2,05) (Focus on good strokes)
2x 200m row
Min 1- 4/4 Around the worlds
Min 2- 8 superman raises into 8 leg raises.
Min 3- Max hollow hold with weight plate overhead