3/7

Warm Up:

400 m Run / 500 m Row

20 Sit Ups

20 Push Ups

10 Hollow Rocks

5 Inchworms with Push Up

Dynamic

 

Strength:

EMOM x 10

5 Dead Lifts

Adding weight each round, start @ 60% max

 

WOD

16 Minute AMRAP

9 Burpees

7 KBS (53/35)

5 Goblet Squats (53/35)

Cash Out: 1500 m Row

WORKOUT OF THE DAY