DATE – Tuesday



10 mins Dynamic lengths; Hip, Hams, Calves


WOD A) For time:

1km Row

2km Run

1km Row


WOD B) 2-3 Rounds NFT:

1) Box step over x 10 reps – sandbag on shoulders

2) Seated KB press x 10-12 reps

3) Strict toes to bar or straight leg raise x max effort – slow and controlled



WOD C) Stretch/cool down