-Warm Up-
3 rounds
10 cals
5 inchworm push-ups
10 reverse lunge w/ OH reach
5 air squats with a pause
30 second HS/Plank Hold
-Strength-
Bench Press
5-5-5-5-5
Supine rows
8-8-8-8-8
-WOD-
For time :
Teams of 3
800m row
60 sit-ups
60 HSPU
1000m row
40 sit-ups
40 HSPU
1200m row
20 sit-ups
20 HSPU