Warm up-
400m Run
3 Rounds-
5 Ring rows
5 inch worm
5 Situps
Strength-
Pull ups 5 x 5
DB Rowing 3 x 10
Conditioning-
3 RFT-
400m Run
10 Ground to Overhead
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400m Run
3 Rounds-
5 Ring rows
5 inch worm
5 Situps
Pull ups 5 x 5
DB Rowing 3 x 10
3 RFT-
400m Run
10 Ground to Overhead