Metcon (time)

With partner, take turns and row the following distances(each) for time:
2000m
1500m
1000m
500m

Timecap: 45 minutes

*YGIG.

Accessory:

3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.