Run/ Row 800 m Then: 5 Rounds: 1 Minute V-ups 1 Minute Superman Back Extensions 1 Minute Right Side-ups 1 Minute Left Side-ups Rest 1 Minute

Run/Row 800 m

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When you miss a workout you get a group selfie

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0