A.M.
Row 8k
*hop off every 1500m, do 10m HS Walk + Hollow Hold 20 sec
P.M.
10 min @ 70%
50 Unbroken Double Unders
5 Muscle Ups
10 DB Snatch, alternating arms, 75lbs
- 6 rounds
rest 5 min
10 min @ 70%
50m Bear Crawl
10 Wall Ball, 30lbs
10 GH Sit Ups
- 5 rounds + 50m bear crawl
rest 5 min
10 min @ 70%
20 Cal Air Dyne
10 Thrusters, 95lbs
10 Pull Ups
-5 rounds
rest 5 min
10 min @ 70%
200m Row
10 Burpees Over Erg
20m Sled Push Moderate and fast
- 5 rounds
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