Warm Up:
3 x’s
:30 step ups
:30 HS hold
:30 battle ropes
then
3 sets
10 db tricep extensions
10 db chest press
WOD:
For Time
20 hspu
250m row
20 front squats (135/95)
250m row
20 burpees over the bar
250m row
20 sdlhp (135/95)
250m row
20 pull ups
250m row
20 box jumps
250m row
20 t2b
250m row
*** can replace row with 250m ski erg or 200m run