WARM UP:
3 Rounds
10 Air Squats
10 Push Ups
10 Pass Throughs
Then:
Mobilize Hips
WOD:
“PC REDLINE 1”
6 × 500M Row
*1 Min. Rest
10 x 250M Row
*Rest :30 Sec.
20 x 150M. Row
*Rest :20 Sec.
1K Row For Time
*Score = 1K Row Time
**Rest 1 Min. between each row sequence.
POST WOD:
50 Weighted Sit Ups (45/25) (25/15) (15/10) (10/5)
Then:
Mobilize
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