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A. Back squat – 4×3 @ approx. 80%.

B. For time:

Row 500 m, then:

3 rounds of: 15 DB Thrusters (these should be fairly heavy, but be smart about it), 20 toes-to-bar

Then row 500 m.

We will stagger your start times if we don’t have enough rowers.

C. 3 max effort tuck holds (or hollow holds, if you’re able to maintain a good hollow body position), and 3 sets of 5-10 elbow side plank twists.