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Warm Up

400 m Run / 500 m Row

20 Air Squats

2 x 10 PVC PassThrus

2 x 10 PVC OHS

20 Sit Ups

20 Push Ups

Dynamic

 

Strength:

Back Squat

5 x 5 E2M for 10 Mins

Start @ 70% & Build

 

WOD

4 Rounds for Time

15 KBS (53/35)

30 Cal Row

45 Double Unders (135 Singles)

2 Laps Around Track

WORKOUT OF THE DAY