Warm-up
-Roll and Stretch Quads and Hamstrings for 10 minutes
Time Trial (10 minutes)
2000m Row @100%
Rest as needed
Strength (20 minutes)
Work up to a 10RM Back Squat
Gymnastic WOD
30 work:30 Rest for 10 minutes
Odd min- ME Handstand Push-ups
Even min- ME Ring Muscle ups