Warm up 3X
200 m Run or Row
10 x mountain climber
10 x Ring row
10 x Scorpion
Around the world L
“. “ R
FRONT RACK STRETCH
5 x 1 Rep @ 85%
*Stay tight and move the bar with some speed!!
3 Rounds Each (Alternate in a team of 3 people on the rower)
15 Double Kettlebell Front Squats 53’s/35#’s
*Alternate on the rower, but as soon as you’re done try and get on to the KB front squats and work on breathing through these! Try and get a lot of air at the top of each rep and stay tight into the bottom! Try and hold a good pace on the rower, not a sprint but something fast!
3 x 25 GHD Sit Ups
*1:1 Work:Rest. Alternate sets with a partner!