Warm up:
40 Jumping Jacks
10 m Soldier Walking
10 m Hip Mobility Drills (Inward & Outward)
Chest/Shoulder Stretches
Main Workout Completed in 2 Parts. Complete one before the other. Rest 3-5 minutes before between each part.
Part One*:
3 x 500 m Row Sprints
Rest 3-4 minutes between each row
Record your time for each 500 m
Part Two*:
AMRAP in 10 Minutes:
10 Thrusters 15/20