Warm Up-


4 rounds 


200m row 

7/7 Sa DB split squat thrusters 

https://youtu.be/Xh49pw69waA

9/9 SA flute bridge DB press

https://youtu.be/IqUtTuZowk4

25 plate hops 

:30 rest 



-WOD-


(16 minute cap)

 

FOR TIME 

1000m Row


Immediately into...


3 ROUNDS


10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders


*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.


**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.