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)

2x300m row

2x 200m row

*pacing NB

Part C:

EMOM 12

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