Warm Up:
Run 200m
2x
10 air squats
10 lunges
10 push ups
2x with bar
10 good mornings
10 RDLs
10 back squats
Skill/Strength:
5-5-5-5 Deadlifts
20 second plank between sets
WOD:
Row 1000m
Then:
50 mountain climbers
40 air squats
30 push ups
20 walking lunges
10 ring dips
200m run
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