Warm-Up

500m Row
10/Side Spiderman
400m Row
10 Russian Baby Makers
300m Row
10 Hallow rocks

Conditioning:

3 Rounds (Not For Time)
20 Russian Kettle Swings (a weight you can go unbroken with)
20 Hip Bridges
20 Strict Abmat Situps
20 Band Pull Aparts
20 second Plank Hold
20 Second Right Side Plank Hold
20 Second Left Side Plank Hold