WARM UP

2000 M Row Partner Relay – switching every 2ooM, partners not rowing perform wall sit, plank, v-sits

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 lying figure 4

STRENGTH

A. Series – 5 Rounds:

• 6 deadlifts
• 10 slide board leg curls
• rest :90

B. Series – 5 Rounds:

• 5 bench press
• 8 barbell high pull
• 12 med ball ab toss
• rest :90

WOD

AMRAP with Time Left:

• 100M sprint
• 10 alt. db snatch
• 10 total box db step-overs
• 10 sit-ups