Performance
„Rowing Murph“, for time:
1 Mile Row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Row
Fitness
Every 2:00min OTM for 30:00min(15 Sets):
1. 300/200m Row + 10 Push-Ups
2. 30 KBS 24/16kg + 10 Pull-Ups/Inverted Rows
Alternate task 1 and 2 every 2 minutes.