Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

Class row, Tabata style rotating through the rowers

Workout:

Tabata:

20 seconds of work, 10 sec of rest for 8 cycles. One min of rest between each exercise.

Movements

Empty Bar Bell Curls, 45/35lb

Back squats with empty barbell, 45/35lb

Shoulder press, empty Barbell 45/35

Sit ups, palms on ground

Your score is the combination of your lowest rep count for each movement.

Lift and Skill:

Work on two goats for 20 min.