200m Run & 250m Row
Figure 4 on Foam Roller – 1 minute each side, Couch Stretch – 1 minute per leg
Row Drills – 1 minute Legs only, 1 minute Arms only, 2 minutes Pause at catch, 2 minutes Full Stroke, 1 minute No Layback.
3 Rounds – 100m Run, Rest 30 seconds, 5 Burpees, Rest 30 seconds, 150m Row, Rest 30 seconds.
Partner WOD – Each team must Row 2000k and Run 1600m, Can break up anyway but each partner must do 4 – 250m Rows and 4 – 200m Runs. Start when your partner gets back to their box.
Try and make mixed team of male/female. Short duration of work so push the pace. Choose a distance that allows this if scaling.
Knight Stretch into hamstring x 10 per side, Pigeon Stretch – 1 minute per side.