11-04-2020

Warm-up

400m Run

then

2 rds

10 RDL Walks (10lb DB)

10 Air Squats

10 Ring Rows

10 Lateral Line Hops

Mobility

PVC

Specific Warm up

20 sec Row

20 sec of no push-up burpee over the rower

Rest 1 min

40 sec Row

40 sec of no push-up burpee over the rower

Rest 1 min

9 Cal Row @ 80% effort

9 Burpees over the Rower @ 80% effort

Rest 3-4 minutes

WOD

27-21-15-9

Row Calories

Burpees Over the Rower

Cooldown

2 min (es) Barbell Quad Smash