Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

10 Hollow Rocks 

Shoulder Mobility 



3 Rounds for Time 

400 m Run 

21 Burpees 

"Endurance WOD"

3 Rounds for Time 

1 Lap Around Parking Lot 

21 Burpees

500 m Row 

1 Inside Lap w/ Medball Overhead Lunges (20/14)

(RX+ = 20# vest, 30# WB) 

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