General Warm-up:

1000m Row/800m Run

Group Mobility

WOD:

“The Deck”

20min AMCAP:
A – 20 KB Swings (55/35)
K – 20 Wall Ball (20/14
Q – 20m Broad Jump
J – 20m SB Lunge
J° – 10 Burpees
2-10:
Red – Situps
Black – Back Extensions on Floor