250 M Row
1 Min Plank
500 M Row
2 Min Plank
750 M Row
3 Min Plank
1000 M Row
4 Min Plank

Planks are accumulative 
Can be done on wrists or forearms

Optional Accessory Work
3 Rounds NFT
Strict Toes to Bar x 8
GHD Sit Ups x 16

Both movements done slower and controlled. 

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