Warm Up
Deep squat stretch
200m jog
3 rounds
5 reverse burpees
10 hip bridges
15 PVC OH squats
Skill
Row review
then
500m max row
Combined 5 mins planks - add weight if able
WOD
10 min AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees
Post
50 med ball mtn climbers
50 leg lifts