3-4 rounds of Ghost on ergs:
Leave monitor down and ghost row. Goal is to stop at 100 meters.
Every meter you are over or under 100, do 3 air squats. Example: 3 meters = 9 air squats.
Every minute on the minute for 9 minutes:
Minute 1: 20-second row, as fast as possible
Minute 2: 8/8 lateral hops over erg
Minute 3: 6/6 Cossack squats
Functional Range Conditioning