part 1:
row sprints:
25 sec @ max effort
rest 2:35 off rower x 7
(rest 8 min actively)
25 sec @ max effort
rest 2:35 off rower x 7
rest 6+ hours
part 2:
A. KB TGU - work to a tough unbroken set/side x 3 sets/side; rest as needed
B. Static Ring Holds for 10 sec; L Sit in Rings amsap; rest 1 min x 5
C. Back Ext Hold - 1 set amsap (Biering Sorensen hold)
D. 150 sit ups for time - anchored AbMat
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