WARM UP – MOBILITY

Dynamic running warm-up and lower body stretch out (Calve, hip flexors, hamstrings)

Review rowing technique

WOD A

HUMPDAY SWEAT

3 sets, each for time:

Every 10 minutes:

500m Row

25 Box jump overs (24/20″)

500m Run

25 Ball Slams (30/20)

– rest the remainder of each 10 mins set

– your score is the slowest of the 3 rounds

– modify reps/distance so that 7-8 min rounds are attainable

– If you are not a strong rower/runner cut down to 400m

WOD B

TABATA ABMAT SITUPS

Complete 8 rounds of:

20s work / 10s rest

Your score is your lowest number of repetitions completed in any one of the 8 sets.

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