4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
WOD: (Strongest person on the team starts the row)
Complete AMRAP in 40 min. of the row and core work.
Row as many calories as possible in 60 sec. Each team member must row the same number of calories as the team leader.
Team leaders’ calories will determine the number of reps performed for each exercise below.
MB Trunk Rotations
SuperSet - 3 x 10
Ring Push Ups
DB Shoulder Press (increase weight each round)
WOD: for time...
100x 135# Bench Press
***20x Air Squats Every Time You Rack***