A.4,3,2,4,3,2 Back Squat
@21X1, tough for each set. rest 2:00-3:00 between sets
“B) “”Jackie””
1000m row
50 Thrusters (45/35)
30 pull ups
**If there are more people than rowers you can choose to run 1000m
OR option to row 500m then run 500m
C) core
20-30sec parallette L-sit/tuck
20-30sec Russian twist
20-30sec v-ups
Rest as needed x 3-5 sets
D) Armor
10-9-8-7-6-5-4-3-2-1
Deadlift 155/105
Box jump overs
12/8 cal AD after every round