Mi-Strength

Warm-Up 
3x 100 each person Rowing Technique
3x 10 Hollow Rocks (Strict)
3x 10 Light DB Rev Flys 

Strength Part 1  - EMOM10
Warm-Up DL First then...
Minute 1 - 6 DeadLift
Minute 2 - 20m Turf Bear Crawl (Strict form and slow) 1x Down

Strength Part 2 - 12 Minutes

• Alternating Grip Pull-Ups (Shoulder to Shoulder) (right hand on top 3/3 then left hand on top 3/3)
• 10 - SB Leg Curl & Bridge
• 15x15 - BB Landmine Windshield Wipers (only move arms, not hips or torso) 10 O'clock to 2 O'Clock
• 5/5 Right and 5/5 Left - 1 Arm Front Rack KB Lunges 

Strength Part 3 -  Tabata 30/15 x 3 each 
A1. - DB Wall Bicep Curls
A2.  - Lying Double Leg Drops 
A3. - Standing to Lying Rope Climbs