Friday Rowing Map/Airdyne Map + Mixed Map Work/Varied Intensity
A. 3 x 3min rowing @85-90%/3min rest
B. 4 sets @ high effort/85-90%:
200ft medball shuttle run
15 cal rowing
9 wall balls 15/20
6 alt db snatch 35/50
3 burpees on to 24/30″ box
*rest same as work time
*mix and match work order per set