30 minutes of rowing instruction.
Then, AMRAP 25 minutes of:
10 Box jumps (24″)
25m Shuttle runs with balls, 10 squats on each end
20/20 Sledgehammers
Agility ladder and 12″ hurtles
400m plate carry (45/25)
20m Bear crawl
10m Crab walk
10 Knees to elbow
20m Bear crawl
Joe coaching the finer points of the horizontal beast or “Erg”!
