WARM UP
bike 10 cal then, row300/200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility
C&J
7x1
WcG - Row And Go
row 1000m, 15kb swing, straight arm kb lunge to rig, 15 t2b, 15 kb swing, straight arm kb lunge to rower - repeat 3x
