WARM UP
Follow the Coach
MetCon
Row 1′ ON/ 1′ REST x 10 Rounds
Pull a sub- (2:00/2:20) /500-m pace for as long as possible
Extra Optional
A1 Dumbbell Shoulder Press 3 sets x 12 reps
A2 Dumbbell Front Raise 3 sets x 12 reps
A3 Dumbbell Rear Delt Fly 3 sets x 12 reps
Rest 2′ b/rounds