Active recovery day.
2000 m chill row…. You shouldn’t even sweat. 2:05-2:15 per 500m for boys. 2:20-2:35 for girls
THEN:
4 rounds-NOT FOR TIME
10 light band pull apart
10 kipping swings(if you have hand tears just do 10 more pull aparrs)
10 hip extensions
40′ Samson stretch lunge
10 arm circles
THEN: 1000m row same chill pace