Warm-up: Joint Mobility/Dynamic
Conditioning:
3 Minute OTM
Row 250 Meters
*Every minute minute on the minute for 3 minutes Run 250 meters
*If you miss a run turn around and start running again
Rest 2 Minutes
6 Minute AMRAP
12 DB Hang Power Clean
30 DoubleUnders
12 ReneGade Rows (6/6 R/L) 45/30
Rest 2 Minutes
2 Minute Max Double-Burpee Box Jump
Rest 2 Minutes
2 Minute Max Double-Burpee Box Jump
Rest 2 Minutes
3 Minute Max KB WidowMaker 53/35
*Post Results to comments
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e tc)