Warm Up:

20 Stroke Pause Drill - Pausing at Body Over

8 Rounds Tabata Style

  • Row
  • Layback Hollow Body Hold


"Sticky Catch" Drill


4 Rounds

  • 4 Min Row for Meters
  • 2 Min Rest

*Train to be consistent.  Find an average split you can maintain for the duration of the 4 minutes and over each round.  At the end of the workout, note your average split for each piece.  Post to comments!