Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

6 min partner row, partners switch every 30 seconds. Row for total distance. 

Workout warmup:

Set up stations and warm up each movement. 

Workout:

5 rounds for time of:
20 calories on the rower
15 pushups
10  elevated ring rows. (Feet on 20"box)
5 two handed kettlebell presses. As heavy as you can go without breaking up reps. 

 

Lift and Skill:

Work on your weakest lift and skill