-Warm Up-

2 rounds

100m row

5 hip down push ups

20 sec bent knee hollow body hold

5 reverse grip toes to bar

8 cat/ cow

5 strict push ups

-WOD-

5 rounds

0:00-2:00

500m Row

 

Rest

Max Floor Press

Round 1 : 50%

Round 2 : 60%

Round 3 : 70%

Round 4 : 80%

Round 5 : 90%

4:00-5:00

Max Toes 2 Bar

5:00-6:00

Rest