CrossFit:
Every 90 sec for 18 minutes (3 sets of each):
Station 1: Romanian Deadlift x 8 reps
Station 2: Ab Wheel or Barbell Roll-Outs x 12-15 reps
Station 3: Single Arm DB Row x 8 reps each
Station 4: Banded Glute Bridges x 30 reps
QuickFit:
A) Row Mechanics
B) 1000m with rate changes every 100m 22-26-22-26-22
