Rowing Intervals with a Burpee Pull Up Penalty
Row for a minute Rest for a minute
Score is total meters rowed. Goal= 3,000m
*Penalty is 1 burpee pullup for every 10m short of 3,000.
Skill Work for Grip Strength:
sand bag deadlifts - NO HANDLES- 3 sets max rep deadlifts with a heavy sandbag