Warm-up
500row
400run
10 leg swings to the side and to the front each leg
2 sets of 10 glute ham raises
Strength
Deadlift
Work up to a 1 RM
WOD
4 Rounds
500m Row
400m Run
Rest 2 Minutes
-Each Round for time
Ca$hout
2 Rounds
20 GHD Sit-ups
10 Strict T2B