CORE –

100 hollow rocks

STRENGTH

Emom 10 min

Odd- 10 dB bench press

Even – 10 dB rows

WOD

4 rds

200 m run

12 burpees

3 rds

200 m run 10 lb mb

12 burpee on plate 45lb

2 rds

200 m run 14 lb mb

12 burpee bj over 24/20

1 rd

200 m run

12 burpee bj OVER THE BOX 24/20