9/10

Warm Up:

500 m Row

10 Knees to Elbow

25 V-Ups

25 Push Ups

 

Dynamic:

Lunges

High Knees

Quad Pulls

Frankenstein Kicks

 

Strength: 

EMOM for 10 mins.

3 Back Squats with 2 second pause at the bottom

 

WOD:

For Time

1000 m Row  

30 Toes to Bar

25 Hand Stand Push Ups

20 Ground to Overhead (95/65)

750 m Row

25 T2B

20 HSPU

15 Ground to Overhead (95/65)

500 m Row

20 T2B

15 HSPU

10 Ground to Overhead (95/65)

250 m Row

15 T2B

10 HSPU

5 Ground to Overhead (95/65)

WORKOUT OF THE DAY