Total 90min
A.
500m row
3 rounds: 8 pistol squat, 10 roll to candlestick, 10 T2B, HS practice against wall
B.
BMU practice for 10min
C.
EMOM for 40min:
1.min 100m row
2. min 7 pull up
3. min 10 wallball 6kg
4. min 10 GHD situps
Avg/max HR 159/182
D.
500m row