A. Three Sets:
Front Foot Elevated Split Squat off 6” Riser x 6/leg
Renegade Row x 6/arm
Hollow Hold x 20 -30 seconds
B. Teams of two, complete the following for time:
200 Wall Ball
3000m Run
4000m Row
Teams get one Rower and one ball, but may break up the work however they want . . . and both should be working at all times.