03 10 18

A. T(3): FT:
Bike 5-8 miles

B. T(2), FT:
Row 1500/1200m

-then-

4 Rds of:
4 RC
12 2xKB Thrusters or FS (53/35)
40′ HSW
-then-

Row 1500/1200m

C. 4 RNFT:
5 Barbell rollouts / 0:20 Hollow
10 Supermans/GHD Hip Extensions
15 Lateral DB Raise