3-4 ROUNDS...
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March

AMRAP x 20 MINUTES
300m Row
15 Up-Downs
10 Strict Pull-ups
1 Minute Elbow Plank

Reset the rower before the start of each round.

FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.