For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots
If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin – “shin to chin.”
2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s
Use 20 lb medicine ball.