Warm Up:
3 Rounds
10 pulls on rower with legs only (no arm bend)
10 pulls on rower with arms only (no leg bend)
10 regular pulls on rower
10 push ups
10 kettle bell windmills ( 5 each side)
WOD:
Take 10 mins to find a heavy strict press (1 RM)
After Party:
1000m row
30 burpees over the rower
500m row
20 burpees over the rower
250m row
10 burpees over the rower