Warm up: 8:00
4 squats
1 burpee
4 push ups
Sit ups rest of minute
Test: 2 rounds
250 m row time
WOD 1 - 5:00
12 KB swings
12 sprinters
12 ghd hip ext
WOD 2 - 5:00
5 hanging knee tucks
5 push ups
5 ring rows
WOD 3 -
1000 m row
WOD 4 - 5:00
50 flutter kicks
50 step ups