3.7.24

Every 4:00 for 5 rounds: 

500-m row 

– Rest the remaining time in the interval. 

– Score is the slowest interval.

– Each set is a sprint. 

– Start off fast and finish fast; avoid gaming the workout.

Cash out:

8 rounds (not for time)

L-Sit Holds :15

rest :20

Weighted Plank Holds :45

(you go I go full rounds with a partner)

Quote: 

"The rewards are going to come, but my happiness is just loving the sport and having fun performing." 

- Jackie Joyner Kersee