Warm-Up:
400m run
3 rounds for quality
10 KBS pick load
10 KB bent over row
10 T2B
Strength:
Strict Pull-ups
3 sets of 10
Add weight if needed
Rest as needed
GHD Situps
3 sets of 10
Beginners scale to parallel!!!
Metcon:
3 rounds for time of:
500m Row
12 Burpees over the rower
21 Box Jumps, 24/20 in
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