Warm-up
500m Row
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps
-10 Bar Straight Leg Raises
-5 Inchworm Squats
-10 Plank Shoulder Taps
-10 Bar Straight Leg Raises
Skill/Strength
100m Sprint x 5
100m Sprint x 5
Conditioning
For Time
- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell Swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall Ball Toss, 20/14
- 30 Double Unders
For Time
- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell Swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall Ball Toss, 20/14
- 30 Double Unders
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