Warmup
- Run 400m
- PVC pass-throughs
Then
3 Rounds NFT of:
-20 Ab-mat sit-ups
-10 (each) Reverse Lunges (optional to add a little load with DBs or Plate)
WOD
For time:
Row Relay
With a partner, and one partner rowing at a time, row:
- 1000m
- 750m
- 500m
- 250m
Each partner rows each of the four distances. Rest for the amount of time it takes your partner to finish.