For time:
Row 500 meters
50 Banded Sit-ups (red mini-band)
Row 1,000 meters
30 Banded Sit-ups
Row 2,000 meters
20 Banded Sit-ups
Body Armor A
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs
Notes: Used red mini-band for both. BPD were one arm at a time -- 15 reps per arm, then switch.
Body Armor B
10 Rounds
Reverse Tabata Dead Hang
:10 work // :20 rest
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