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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