Warmup:
1-10 pushups with 5 PVC OHS between sets. Not for time.
Strength:
15 minutes to work up to a 3 rep max of press. Keep them ultra strict and remember that small increases in weight are significant on the press.
MetCon:
10 rounds of 1:00 rowing and 1:00 rest.
If you are splitting this up with someone don't put your feet under the straps. It will help improve your technique, it's harder, and your transitions will allow more rowing and less messing with straps.
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