warm up
400m run
easy pace
3 min amrap of
50 ft bear crawl
50 ft burpee broad jump
50 ft run
-set up weight for workout
metcon
5 intervals of
15/10 cal row or assault bike
20 shoulder to overhead 95/55-65
10 burpee box jumps
-rest 2 min or as rower opens up
cooldown
100 hollow rocks
4×15 back extensions
3×1 min sledge hammer hit