Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Arm Circles (fwd/bk) 

PVC & Bandwork 



2 Rounds for Time 

100 Double Unders (300 singles) 

400 m Run / 600 m Row 

25 Walking Lunges (45/35 Bar in Front Squat Position) 

400 m Run / 600 m Row 

25 Wall Balls (20/14)

400 m Run / 600 m Row 

25 Burpees 

400 m Run / 600 m Row 

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