Strength:
15 mins For Quality
12+12 Hollow Fly’s
3 Back Levers (5 sec holds)
10+10 Support Slides
then…
4 x 500m Row
Begin a new effort every 5 minutes.
*First one is a max out time trial. Goal of the remaining 3 is to keep it within 10 seconds of the first 1.
*20 minute CAP
