Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run or 500 m row

Workout Warmup:

10 min alternating EMOM

7 bent over rows, heavyish…you should be able to complete each set but last rep should be a struggle.

5 Evil Wheels, same barbell.

Workout and Endurance:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Burpees

Lift and Skill:

Make up a skill you missed this week