5K Row for Time
-2 Partners, switch at any time until 5000 meters has been completed
-THE CATCH: Partner 1 rows while partner 2 statically holds a position (choose any from list.) Rowing can only occur when the partner is in a static hold. Partner 2 can stop the static hold (rowing stops immediately) and move to another static hold or change to rowing or just rest at any time.
-Weighted Wall Sit (plate(s) on lap) M-70#/W-45#
-Handstand Hold (preferably facing the wall) Scale: KB double waiter carry hold
-GHD Hold (parallel to the ground)
-Plank with feet on a medball
This video may not be the most exciting but it's gold! We row guys, might as well get good at it! PS-Every single person can gain a cue correction from this video. Check it out!