Warmup
Row 500m
3 Rounds
10 Russian Swings
5 Knee Jumps
Strength
5 Rounds
5 Back Squats (70-80%) + 20 Air Squats holding Wall Ball (20/14)
Rest 90 sec
WOD
Row 40 Cal
Rest 40 sec
Row 30 Cal
Rest 30 sec
Row 20 Cal
Rest 20 sec
Row 10 Cal
REC
50 Abmat or GHD Situps