for 8 minutes- 30 second alternating rounds of:
KB OH holds
Feet together wall sits
-Kettlebell is locked out overhead in full arm-to-ear, wrist straight position for entire round. When that becomes impossible, drop weight immediately. Switch hands every round, or press & hold 2.
-Wall sits emphasize upright back, with shoulder blades, head, and base of back pressed aggressively against wall, while lumbar curve remains, thighs are horizontal and heels are directly below knees.
in group of 6-8, give each person a number.
500m row in order
when not rowing, perform barbell or KB clean & front squat with perfect form & moderate weight.