Workout:
Turkish Get ups
10 get up on each side.
You can work with a partner as your rest.
Build up in weight if you can, if not, work on your technique.
Focus on each movement being precise as you work through the get up
Metcon:
Rowing
5 x 500 meter Sprints
Take 2-3 minutes between sets
If you’re actually sprinting, you’ll need the 3 min rest.
If you aren’t in the mood to sprint because you’re sore or just not feeling it, you can row the 2,500 meters holding a 20-24 spm pace.
Work on your technique.