Strength
A1 – Bulgarian split squats
4 x 8/leg
A2 – Strict chin ups – with a 1 sec pause at the top.
– Accumulate 20 reps in as few sets as possible
Workout
3 rounds
In 2 minutes
250m row
Max Dball over shoulder in time remaining (100/60)
Rest as needed between rounds
*Score is total reps after all 3 rounds
Accessory Work
Banded good mornings – 3 x 10
Rower pike ups – 3 x 10