Warm-up
12-10-8
Calories on the erg
Burpees
-Banded shoulder stretch
-Quad Stretch against the wall
Strength
1. Push-press
3-3-3-3
2. Front Squat with chains
2-2-2-2-2
-Working on speed out of the bottom
WOD
700m Row
30 Burpees
30 Chest to Bar Pull-ups
600m Row
25 Burpees
25 Chest to Bar Pull-ups
500m Row
20 Burpees
20 Chest to Bar pull-ups