Warm Up
Mobility
3 rounds:
Row : 10x legs- 10 legs+ body-10x legs+body+arms
10 russian Kb swing
10 hollow rock
Skill
Sumo deadlift high pull
Load Increase.3 reps touch and go( 1130)
Met Con
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
End Of The Wod
Tabata Core