Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats
Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal
WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort
