A: 3000 meter Row.

Notes: Pace Boat 2:00 per 500m.

11:59.5

B: 3x0:30 on/ 0:30 off Hollow Hold on Back holding PVC
Notes: Keep lower back on the floor and your shoulder angle open, feet no more than 12 inches off the floor.

Inch Worm 40' for form; 0:10 pause in Hands and Feet Hollow Hold