workout Sep 27

Workout in two parts. Part 1: 6 exercises, 3 rounds of each

1. kneeling rows 8
2. Turkish get ups 4/hand
3. 4-square step drill 3x
4. single leg stand and throw medicine  ball 10/leg
5. quadruped alternate extension 12/side
6. side lying hip abduction 12/leg

Part 2: one person rowed 300m. While they did that, the other guys passed the med ball back and forth from either a kneeling or wall-sit position.