4 sets:
10 goblet squats. (squat holding a dumb bell or kettle bell in a front rack position)
Row 200 m @95% effort
rest 4 min actively after each set of goblet squats.
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4 sets:
15 Burpees
Row 200 m @ 95% effort
rest 4 min actively after each set of burpees and 200 m row
Coach's notes:
These are interval sets. So we go very hard until the set is over, then recover and repeat. Each set will be difficult. If it is not then row faster!
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