WARM UP
4 x's thru
30 sec row
30 sec sq
30 sec rest
30 sec HR Push up
WOD
4 x 4 min rds
10-DKB SDHP(53-35)
50m front rack carry
10 wall ball
15 cal Assault
eXpress WOD
eXpress WARM UP
WOD
Rowing hard deck row the pace shown for as long as possible or 500m
1:35/500m
1:40/500m
1:40/500m
1:45/500m
1:45/500m