Row Conditioning 

20 minutes 

DF 122

Rowed along with a Dark Horse vid which tests your stroke rate control working through some SPM changes with a nice little push right at the end. 

Midline

4 Sets

45-second plank

20 hollow rocks

Rest as needed between sets. Strive to remain unbroken with hollow rocks.

Finisher

5:00 AMRAP

5 Front Plate Raises

10 Plate Bicep Curls

5 Plate Presses

 

Held 25# plate and finished five full sets.