Warmup:

500 m row or 400m row

Mobility:

CS/Dynamic stretch

B Warmup:

50 partner pullovers

Alternate sled pushes with partner, up and back on turf =1 rep. Four rounds

Workout warmup:

9 min alternating EMOM

Set of strict Pullups

Set of kipping dips

15 GHD sit ups or V ups

Workout:

Every 6 minutes, for 24 minutes (4 sets):

25/18 Calories row

15 Burpee Box Jump-Overs (24″/20″)

150 Meter Run

20 Single-Arm DB Overhead Walking Lunges (35/25 lbs – 10 steps each side)

Lift and skill:

Make up a lift and skill you missed this week