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
