Row 1000m
30 Alternating DB Snatch
30 Pull ups
Row 500m
20 Alternating DB Snatch
20 Pull ups
Row 250m
10 Alternating DB Snatch
10 Pull ups


After workout is complete. As a class:
TABATA (Alternating rounds. 8 rounds each movement)
-Hollow hold
-Plank hold

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