Warm Up
Rowing
1:00 easy + 30s moderate
1:00 easy + 30s moderate/fast
1:00 easy + 30s fast
then
5+5 squat strech
5 dynamic squat strech
10 scapula push ups
5 push up to downdog pose (venyttele pohkeet)
forkkujen venytykset

Metcon
For Time :
5km Row

Accessory
2-3x15+15 single arm db press @7.5-10/12.5-15kg
2-3 x 15-20 laying knee curls on rower
20 v-ups + 30s hollow hold + 30 flutter kicks
rest as needed.