Warm Week... let's go!!
Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Barbell Quad Smash (45 sec each leg)
Black Burn (8x)
Bottom Squat Transfer (10x)
Strength:
Thrusters
8-5-5-3-3
WOD:
For Time:
Row 2000m
Rest 3 Min
6 Rounds
30 Sec Burpees
30 Sec Rest
30 Sec DB Thrusters (45/30#)
30 Sec Rest