Hello rower :)

@ FF Fusionopolis

30mins rolling

WOD

1 - 10mins
1min = 1 wall ball, 1 burpee
2mins - 2 wall balls, 2 burpees...
10mins = 10 wall balls, 10 burpees

Total 55 wall ball 3kg, 55 stepping in/out burpees

Rower

Row 200m
rest 1min
Repeat for 5 rounds

Total distance rowed = 1km
Total time taken: 4:40

Focused on technique (feels awkward after 4+ months) and not putting too much pressure on left heel but maintaining equal weight in both legs.