-Warm Up-
-Warm Up-
2x
Perform everything down and back
High knees
Buck kickers
Side shuffle
Single leg forward hop (left)
Single leg forward hop (right)
Karaoke
100m row
Then
4 rounds
100m row
10 jumping pull-ups
10 plank to pikes
Then
7 big kip swings
3-5 pull-ups
3-5 pull-ups
-WOD-
(20 minute cap)
2k row for time
into..
50-40-30
Pull-up
Push-up
