Warm Up: 15 mins
Row 600 m with pace change every 200m: 20-24-30
Mobility
SKILL WORK: 25 - 30 mins
Pick a gymnastic skill or two on your goal list and work progressions/sets
WORK:
12 MIN EMOM
5 Plank Row Pushup (1/2 manmaker, without the squat clean/press portion)
5 Deadbug Crunch
2 shuttle lengths (3 mat length or 18'each length)
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