WORK CAPACITY:
For Time:
250 Meter Row
200 Meter Run
1:00 Rest
500 Meter Row
400 Meter Run
2:00 Rest
750 Meter Row
600 Meter Run
3:00 Rest
1000 Meter Row
800 Meter Run
STRENGTH:
EMOM for 5 minutes complete
:20 L-Sit Hold (accumulate time if needed)
:40 Rest
