Warm Up

500 m Row / 400 m Run


10 PVC Pass Thrus

10 Arm Circles (fwd & bk)

10 Air Squat Holds




Back Squats

5 x 5 start @ 70% & build



5 Rounds for Time

400 m Run (on odd rounds)

500 m Row (on even rounds)

21 Wall Balls (20/14)

9 Burpees

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