General Warm-up:
400m Run/500m Row
Group Warm-up:
Crossover Symmetry
Strength:
3 X 5 Back Squat
WOD:
5 Rounds of the 3 min AMRAP:
3 Deadlifts (225/155)
6 Pushups
9 Squats
*Rest 1 min between rounds
Endurance:
Run – 4-5 X 800m w/ 2:30 rest between efforts
Row – 4-5 X 1000m w/ 2:30 rest between efforts
