Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)
Workout
4 Rounds:
5 Deadlift @ 225lbs
10 GHD sit-ups
15 DB thrusters @ 35lb DB's
Run 400m
Then,
Row 2000m
