Welcome to July

Warm-up

2 Rounds (first one slow and perfect form, ramp it up on second one!)

  • Row 300m:
    • 100 m just arms
    • 100 m just legs
    • 100 m both
  • 10 pushups
  • 10 kips

Workout

2 rounds for total distance:

  • 2 minutes on
    • 1 minute rest
  • 8 minutes on
    • 4 minutes rest

Finisher

Mobility work: hamstrings and hip flexors.

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