Teens

Warm up: 

Rower no whammies 

Skill focus: 

Rowing 

WOD: 

 Bench press 5x5 Then 3 rounds of 1 minute 

AMRAPs of: Row for calories Wall balls Ring rows Rest 1 minute in between rounds 

Cash out: 

3 rounds NFT 10 split squats (r/l) 10 Dumbbell pull over 10 v-ups