WARM UP
Tabata A/D
then 2 rds
15 push ups
5-pull ups
STRENGTH
30min to find your heaviest 3rep Back squat
WOD
10 min amrap
10-pull ups
10-goblet squat(53-35)
10-H.R. Push ups
eXpress WOD
eXpress WARM UP
WOD
Row 250m @ the following damper settings:
8,7,6,5,4,3,2,2,3,4,5,6,7,8
rest 30 sec
between efforts record your best and slowest split.