-Warm Up-


2 rounds


5 FP - 1 each side

1 minute adductor smash (eAch side)

5 adductor rocks each side

5 inchworm walkouts + push ups

100m sprint (row)


-Strength/WOD-


5 x 500m row


*rest as needed to maximize intensity!

*each round is for time


-Post WOD core work-


3-4 sets


1 minute plate transfer drill

5/5 half kneeling pallof press

Accumulate :30 seconds L-Sit