"Power Hour"
Strength
A. DB Row 3 x 8 each arm
-super set with-
Heavy Russian KBS 3 x 20

B. Supine Barbell Pulls 3 x 8
-super set with-
Back Rack Reverse Lunge 3 x 10 (increasing weight each set)

WOD
In 10 minutes, try to complete 2k on the rower in the format of:
Minute 1: 1 Burpee + Max Meters
Minute 2: 2 burpee + Max Meters
  Minute 3: 3 burpee + Max Meters
Minute 4:4 burpee + Max Meters
Minute 5: 5 burpee + Max Meters
...and so on til 10 minute mark

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