Friday Row Based Tester + 30/30 mixed mapA. For time:
1000m rowing
25 shoulder to overhead 65/95
30 wall balls @15/20 to 9/10ft
40 kbs 16/24kg
B. 3 sets @ 85-90%”
30sec step-ups
30sec rest
30sec single unders
30sec rest
30sec airdyne/row
30sec rest