rodo

warm up 3 rds
5 ground to bar touches
5 hip extentions
5 hspu    


15 mins hang clean max (full)

"Rodo"

30 cal row
25push press 135/95
30 hollow rocks
25 hang power cleans
30 floor sweepers
25 pull ups
200m run

if there are more people than rowers in the class then have some athletes start from the 200m run