If you have been following my workouts for a while now, you know what time it is.

General Warm Up

10 Min Row

30 Seconds “Hard”

30 Seconds “Easy”

10 Min

Then:

2k Row for time

Then:

Cool Down 10 Min on Rower

Then:

100 Knees to Elbow weighted

You can use ankle weights, hold dumbbell in feet or use med ball