Metcon (quality)

2 rounds of:

10 min row with increasing stroke rate every two minutes:

0-2 @ 24 spm
2-4 @ 26 spm
4-6 @ 28 spm
6-8 @ 30 spm
8-10 @ 32 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting

Accessory:

5 Rounds for quality:
15m waiters walk, right hand up
15m waiters walk, left hand up
15 Push-ups

Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

Finish: 100 light barbell bent over row. Split anyhow.