Warm Up:
Run or Row
2 rounds
10 push ups
1 length tin soldiers
10 kb dl
1 length inch worms
10 dips
1 length burpee broad jumps
Strength:
10- 8- 6- 4- 2
Bench Press
Deadlift
*start around 50% of 1rm and increase to finish as heavy as possible
*set up two bars and alternate (partner up if possible)
WOD:
21- 15- 9
cal row
bike
*this is a sprint so bike and rower should be right next to each other