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Warm Up:

500 m Row/400 m Run

2 x 10 Air Squats

2 x 10 Push Ups

2 x 10 GHD Sit Ups

2 x 10 Hollow Rocks

2 x 10 DoubleUnders

Dynamic

Strength:

EMO2M x 10 Mins

5 Front Squats

Start @ 65% to 70% & build

 

WOD: 

5 Rounds for Time

40 Cal Row

40 Air Squats

40 Butterfly Sit Ups           

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