Row 400m then; (2 rounds)
10 leg swing all directions (face/side)
10 KB stiff leg DL
10 ring rows
10 Hollow rocks
1. Pigeon pose or posterior chain smash 2/
2. Prone dowell passovers 3x 10
8 rounds [30:00 CAP]
RX
200m run
8 DeadLifts (135/95)
8 pull ups
Rest 1:00
RX+
200m run
8 Deadlifts (225/155)
8 C2B pull up
Rest 1:00