Warm upassault bike 5 min
2 rounds of 10 bb rows any weight w squeeze at the top and slow decent
Skill
Review:
Row technique(smooth is fast. Fast is smooth. Slack=inefficiency
wallballs
Box jumps
Workout:
25 cal row buy in
Then:
4 rounds
Run 400m
25 wallballs
25 box jumps
*wallballs to 10′