|
| Warm-up |
| Row 500 M |
| 2x |
| 30 Air Squats |
| 20 Push Ups |
| 10 Burpees |
|
|
| Mobility |
| PVC |
|
|
| Strength/Skill |
| Back Squat |
| 5 @ 65% |
| 4 @ 70% |
| 3 @ 75% |
| 2 @ 80% |
|
|
| WOD |
| For Time: |
| 100 M Run or 200M Row |
| 30 American KB Swings 53/35 |
| 20 Burpees |
| 10 Sit ups |
|
| 200 M Run or 300M Row |
| 20 American KB Swings 53/35 |
| 20 Burpees |
| 10 Sit ups |
|
| 400 M Run or 600M Row |
| 10 American KB Swings 53/35 |
| 20 Burpees |
| 10 Sit ups |
