Metcon (No Measure)
Power & Speed (Rowing)
x10 stroke with as much power as possible. spm below 20. Damper @10
-Immediately into
x20 strokes w/ damper @ 1. SPM as fast as possible.
10 rounds
Metcon (No Measure)
Every 4m for 32m complete
30s relax squat hold
30s braced squat hold
30s seated to touch (back against the wall)
x20 Goblet Squats