Warm-up – 500 meter row – 2 rounds of 10 air squats and 10 mountain climbers (left/right = 1) – 400 meter row – 2 rounds of 10 jumping lunges (left/right =1) and 10 ab mat sit-up – 250 meter row – 2 rounds of 10 TRX rows and 10 Hollow Body Rock
WOD
4 RFT
15 – HRPU
30 – DU or 60 singles
15 – Knee 2 Elbow or sub 2 count Knee up
30 – DU or 60 Singles
15 – Burpees
30 – DU or 60 singles
22 min cap
