WARM UP (timed)
20-goblet lunges(alt legs)
20-shoulder to shoulder sandbag thrusters
x3
STRENGTH
find 1 rm Back Squat.
WOD
4rft
7-manmakers
15-K2E
200m run
eXpress WOD
eXpress WARM UP
WOD
2rds
250m row
50-sit ups
250m row
rest 90 sec
2rds
150m row
25-HR push ups
150m row