Skill/Strength:  Deadbugs 10 reps (5 each side SLOWLY)

plank with arm/leg raise 10 reps(5 each side SLOWLY)

10 reps of each movement 4 times

Metcon:    “Its only 3000m”

1000m row

Rest 5 minutes

1000m row

Rest 4 minutes

1000m row

*Maintain each 1000m with +/- 10 seconds

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