WARM UP
row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus
BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
2,000 Meter Row
2,000 meter row for time
WcG Sprint
rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee
25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups
