Warm up: 2 rounds of
Jog 50m
High knees 50m
Butt kicks 50m
Shuffle 50m
Inch worm D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
-after row practice jump rope 3:00
WOD 2 - tabata
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles (15')
-KB swings
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)