WOD
Primer/Strength
3 Rounds:
10 Alt. Bent KB Row w/ 3 sec pause https://youtu.be/dSc9ajDgKZY
10 Superman Ext. w/ 3 sec pause
10 Broad Jumps (focus on firing glutes)
Conditioning
In teams of 3, For Time:
10,000 Meter Row
Switch every 333 Meters. Every stint should be all out sprint!