Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

5 Inchworm with pushup 


Stretch & Mobility 




Dead Lifts (225/155)

Hand Stand Push Ups 

Endurance WOD 

Run 1.5 Laps

Row 2500 m 



150 Wall Balls (20/14) with penalty: 5 Burpees& 5 Goblet Squats (53/35) for every stop/drop/rest


2500 m Row 

Run 1 Lap

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