-Warm Up-

 

3 rounds

 

10 shoulder openers

10 cat/cows

10 leg swings each side

5 kb suitcase deadlifts each side

 

-Strength-

 

3 sets

 

10 Turkish sit ups - each side

 

10 1 arm Russian swings - each side

 

1 min farmers hold- each side

 

 

-WOD-

 

Partner WOD

 

For Time : with a partner 

 

1500m Row

60 burpees

60 KBs swings

1000m Row

40 burpees

40 KBs

500m

20 burpees

20 KBs