Warm-up – 10 minutes
1000m row
5 minutes to stretch the legs
Strength – 20 minutes
High bar back squat
2-2-2-2-2
In between each set perform a max set of T2B
WOD – 20 minutes
3 Rounds
20 Box Jumps (24,20); stand up on the box
20 Chest to Bar Pull-ups
20 HSPUs
Ca$H Out
3 rounds of
250 meter all out row
Rest = the time it takes you to to complete the row or do it with a partner
Then
3 rounds of 20/15 calories on the air dyne
Rest = the time it takes you to complete the air dyne or do it with a partner