20 Bent Over Row (75#-45#/45#-15#)
25 Scap Push-up
The bent row is a basic back exercise for building horizontal pulling and upper back strength. Execution – Hold the bar with a clean-width grip, arch your back tightly, unlock your knees, and hinge at your hips to bend forward until your trunk is nearing horizontal. Keeping the bar close to your legs, pull the shoulder blades back and down and pull your elbows up to row the bar into your abdomen. Squeeze your entire back tightly at the top of each rep, arching the length of your spine and pulling the shoulder blades back and down. Lower the bar under control to full elbow extension without losing your arched back position. – See more information HERE
20 doubles (no singles attempts count)
1000m row to finish
Coaches Challenge – 5 rounds – this is if you have double unders.