Warm-up with something fun:
Rowing machine – aim to land the recorded metres exactly on 100m
If you’re under or over, perform that many reps of the following exercises:
– Press-ups
– Air Squats
– KB Swings
Do it 5 times!

If you land on 100m exactly then you do not have to perform any extras.

A: Barbell Lunges – 6 x 6
Rest as needed!

B1: KB Push Press x7
B2: KB Front Squats x15
B3: Sit-ups x30
*6 Rounds For Time

C: Rowing Intervals – 6x 30s work/30s rest
*Aim is to be consistent on your numbers and metres done