Warmup:

400 m run or 500m row

Mobility:

Dynamic stretch/CS

B warmup

Tabata row, 20 sec max effort 10 sec of rest for 8 rounds (4 minutes)

Workout warmup

10 min alternating

30 seconds of DU Practice

5 WB and 5 KB swings (on same minute)

Workout:

15 min AMRAP

15 KB Swings, 24/16kg

15 Wall Balls 20/14lb

30 DU’s

15 Cal Row