-Warm Up-

 

 

3 rounds

 

100m supinated row

7 boot straps

5 Cossack squats

7 sumo inchworms with a push-up

 

-Strength-

 

Weighted Sit-ups

 

10-10-10-10-10

 

Supinate bent over rows

 

5-5-5-5-5

 

 

-WoD-

 

Alt rounds  with a partner

 

8 Rounds

 

250m Row

7 burpees