WARM UP

2000 M Row Partner Relay – switching every 2ooM

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 lying figure 4

STRENGTH

A. Series – 5 Rounds:

• 8 deadlifts
• 10 partner manual resistance leg curls
• rest :90

B. Series – 3 Rounds:

• 15/15 unilateral kb chest press
• 10 barbell high pull
• 15 db oh tri-ext
• rest 1:00

WOD

AMRAP with Time Left:

• 200M row
• 10 alt. db snatch
• 10 total box db step-overs
• 10 sit-ups